Ring Rows (8-8-8-8-8) Metcon (Time) Airdyne Deadlift 21-15-9
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Warm-up Facedown arm circles x50 Reverse Hyper x25 Box pistol squat x15/15 Snatch Grip Deadlift (5×3 @ 85% of snatch) Metcon (Time) PARTNER WOD 30 rounds for time Air dyne 12/Row 10/cal SKI 8cal Deadlift x6 Partners alternate rounds
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Metcon (AMRAP – Reps) Partner WARM-UP 7 min AMRAP Burpees Metcon (AMRAP – Reps) Partner WOD OHS x50 GHD SIt-ups/weighted sit-ups x50 SDHP x50 Airdyne Cal x50 AMRAP 20 If you complete the round you will start over and reduce the movements reps by 10. No designated rep count per person.
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Metcon (No Measure) Foam Roll Hip/t-spine Turkish get up-5×2 Plank Side plank Tabata Metcon (Time) Run 800m Row 800m Bike 800m Rest 3 minutes 2 rounds
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Metcon (No Measure) Foam Roll Hips/t-spine Dead bugs x30 Clam x15 PVC passthroughs x10 2 rounds Metcon (AMRAP – Rounds and Reps) Choose one 15min Amrap Air dyne 20cal x5 Mu x15 GHD Sit-up 15min Amrap Row 20cal x10 ring rows-to-Dips x20 Weight Sit-ups No mixing of movements. The latter of the two is a...
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Coaches Choice (No Measure) Metcon (AMRAP – Rounds and Reps) Hang Clean x20 Push Press x20 Burpee Box Jumps x20 GHD Sit-ups x20 (weighted Sit-ups to scale) HSPU x20 AirDyne/Rower x20 Cal AMRAP 20
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(No Measure) 10 Squat Therapy Goblet squat half v Clean (2-2-2-2-2-2) ** Squat Clean** Metcon (AMRAP – Reps) 8 AMRAP 15 Cal Airdyne 5 Box Jumps
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Metcon (No Measure) Emom 12 Min 1 x30 Dubs Min 2 x10 Push-ups Min 3 x5 Box jumps 24/30 Squat Clean (4×3 @ 75%) Metcon (AMRAP – Reps) Amrap 12 Cash In 1 Min Max Cal Airdyne x15 Ring Dips x5 Cleans Add Distance of Airdyne to Score Example x30 Cal Airdyne + 3 Rounds...
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Metcon (No Measure) Hip Mobility Shoulder Mobility A: Metcon (3 Rounds for time) Row 1k x3 1:1 Rest Ratio B: Metcon (3 Rounds for time) Run 1k x3 1:1 Rest Ratio C: Metcon (3 Rounds for time) Airdyne 1m x3 1:1 Rest Ratio
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Metcon (Time) Every 22 Sec veteran commits suicide. For such reason we will complete 22 Reps of 22 movements. Burpees Push-Press 95/65 Box Jumps Cal Row SDHP 95/65 Push-ups Pull-ups Wallballs 20/14 Deadlift 95/65 Sit-up KBS 53/35 Ring Dips Thrusters 95/65 Hang Cleans 95/65 Air Squats Mt. Climbers HSPU Hang Snatch 95/65 W. Lunge Knees-to-Elbow...
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Workout of the Day


  • CrossFit WOD – 8/14/18

    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    run 200m with 45/25 plate.

    Clean and Jerk options




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