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Dubs
January 17, 2021ByIn

1/19/2021

CrossFit Elizabethtown – CrossFit Warm-up (No Measure) Tabata Superman/Hollow Body Hold: 4 Sets: 0:00-0:20: Superman Hold 0:20-0:30: Rest 0:30-0:50: Hollow Body Hold 0:50-1:00: Rest Then… 50 Singles-Unders Dual KB/DB Strict Press x 8 25 Double-Unders Dual KB/DB Strict Press x 6 10 Triple-Unders Dual KB/DB Strict Press x 4 Handstand Push-ups (3 Max Effort Sets)...
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January 13, 2021ByIn

CrossFit WOD 1/14/2021

Warm-up (No Measure) Complete Crossover Symmetry “Activation” program Metcon (4 Rounds for reps) 4 Rounds: Min 1: 45sec Plank Hold Min 2: DB/KB Snatch, alt. Min 3: 45sec Dual Suitcase Hold Min 4: Double Under *Snatch and Double Under reps combined to total each round. You will enter the total for each 4 rounds.
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January 5, 2021ByIn

CrossFit WOD 1/6/2021

Warm-up (No Measure) General Warm-Up: Complete 2 Rounds: Single-Unders x 30 Sec Rest 15 Ring Row x 8 Double-Unders x 30 Sec Rest 15 Hand-Release Push-up x 8 Strict pull-ups/Ring Dips (AMRAP – Reps) 3 Strict pull-ups 3 Ring dips AMRAP 5 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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December 13, 2020ByIn

CrossFit WOD 12/14/2020

Warm-up Roll Out calves Complete 2 sets: Toe Raises (see video below; 3 second hold at the top) x 15 Calf Raises (use 45# plate; 3 second hold at top) x 15 90/90 Hip Stretch (45 seconds each way) *T-Spine: Wall Rotations (8L/8R) Kneeling Rotations (8L/8R) Foam Roller Extension x 15 Preacher Position x 15...
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December 4, 2020ByIn

CrossFit WOD 12/5/2020

Warm-up 2 Rounds: Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back) Rest 15 sec Hip Bridge x8 Rest 15 Sec Single leg Hip Bridge (x8/each leg) Rest 15 Seconds Single Unders x 50 Rest 15 Seconds Alternating Bird Dog Crunch x10 total...
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November 30, 2020ByIn

CrossFit WOD 12/01/2020

Warm-up Roll Out: Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good...
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November 23, 2020ByIn

CrossFit WOD 11/24/20

Warm-up 0-5:00 Briefing 5:00-25:00 Jump Rope Warmup Singles/Doubles Knee to Elbow Warmup Stepups Knee Tucks Box Jumps High Pull High Pull to Press High Hang Muscle Snatch High Hang Power Snatch Hang Power Snatch Metcon (5 Rounds for reps) 5 Rounds, 1 min per station for max reps Double Unders Knee to Elbows Box Jumps...
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November 17, 2020ByIn

CrossFit WOD 11/18/20

Warm-up 0-5:00 Briefing 5:00-20:00 I, Y, T, W Deadbugs Renegade Row Pendlay Row (5-5-5-5-5) Same Weight Metcon (3 Rounds for reps) Tabata Cal Bike Rest 1 minute Tabata Double Unders Rest 1 minute Tabata Alternating DB Hang Snatch
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November 13, 2020ByIn

CrossFit WOD 11/14/20

Metcon (Time) 2000m Row 150 Double Unders 100 Burpees
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November 10, 2020ByIn

CrossFit WOD 11/11/20

Warm-up 0-5:00 Briefing 5:00-20:00 I, Y, T, W Deadbugs Renegade Row Pendlay Row (5-5-5-5-5) Same Weight Metcon (No Measure) Tabata Box Jumps DB Snatch Situps Double Unders
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Workout of the Day

CrossFit

  • 1/19/2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)Tabata Superman/Hollow Body Hold:
    4 Sets:
    0:00-0:20: Superman Hold
    0:20-0:30: Rest
    0:30-0:50: Hollow Body Hold
    0:50-1:00: Rest

    Then…

    50 Singles-Unders
    Dual KB/DB Strict Press x 8
    25 Double-Unders
    Dual KB/DB Strict Press x 6
    10 Triple-Unders
    Dual KB/DB Strict Press x 4Handstand Push-ups (3 Max Effort Sets)Metcon (AMRAP – Reps)1 min Double-Unders
    2 min Burpees
    3 min Cal Row
    2 min Burpees
    1 min Double-Unders

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