Tag

Hero
Warm-up Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011 To learn more about Omar click here
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Warm-up Briefing Run 200m x15 Medball Thrusters x10 Scape pull-ups (bar or rope) Rope Climb Progressions Jcup/Heel Hook Aquire 3 rope climbs of chosen progression Rehersal Run 200m w/Medball x5 Wallballs x1 Rope Climb DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope...
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Warm-up 25-60: McCluskey (Time) 3 Rounds for time of: 9 Muscle-ups 15 Burpee Pull-ups 21 Pull-ups 800m Run If you’ve got a 20# vest or body armor, wear it. In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010 To learn more about McCluskey click here...
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Warm-up Min 0-15 90/90 Breathing Wall sit Wall Flys Goblet Squat with Press 2×10 Back Squat Prep: 1/4 1/2 Full Jerk Prep Press Dip Drive Tall Jerks Jerk Briefing 50-60 Cooldown Walking Hell Swipes x20 steps Lunge with laced finger Reach x10 Each leg Scorpian w/Hold x5 30-50: Kutschbach (Time) 7 Rounds for time of:...
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Warm-up Min 0-20 Briefing Butt Kickers High Knees Side Shuffle Broad Jumps 2 rounds KB Deadlift KB High Pull KB Snatch Clean Pull-under Hang Clean Clean Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutes In honor of U.S. Air Force...
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Warm-up Briefing Run 400m Scap Push-ups x15 Superman to v-up x 10 (roll each direction 5x) Lunge x20 Run 400m x10 Push-ups x10 Sit-ups x10 Air Squats Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squats In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of...
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Warm-up back rolls to straddle stretch x10 Scorpion x10 bottom Squat Jumps x10 Snatch Prep: Drop Snatch Pull unders Hang Snatch Below Knee Hang Snatch Movement Prep x4 Alt Leg Power Snatch (4r/4L) Rope Climb Prep: Hanging Knee tucks x5 J-hook x3 Rope climb x1 Hang Snatch (5×2) *Below Knee **Across Moon (Time) 7 Rounds...
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Warm-up Single Leg wall sit 2×20 sec Booty Wall tap x20 Burpee Jump x10 Dead Bug x20 Cross Body Toe Grab x20 Fall to sprint 50m x5 Drop and sprint 50mt x5 Clean prep: pull-under Hang clean Clean Workout Rehearsal: 100m Sprint x2 Squat cleans L/M/H x5 KB Swings L/M/H T (5 Rounds for time)...
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-5 run 400m Scorpian x10 V-up x10 HRPU x10 Min 5-10 Brief Min 10-20 Metcon Prep: 3 Rounds x5 Wallballs x5 KBS x5 Box Jumps R1 – Light R2 – Metcon Weight R3 – Heavier Than Metcon Weight Cooldown Childs Post 2 min Use Barbell to roll feet and Calves. 20-50: Morrison (Time)...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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