Warm-up Single Leg Lateral Jump x30 (R/L) Broad Jump w/MedBall Throw x10 High Steps x30 AT-AT Walk 30ft Split Jerk Progression Press in Split x5 Tall Jerk x5 Split Jerk x5 Split Jerk (3×4 Across) Pause and recover on coaches pace Metcon (Time) Run 200m R Leg Run 200m L Leg row 65 Cal 600m...
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Clean and Jerk (4×3+1) Every 2 min Warm-up 45:15 Jumping Jacks Push-ups Leg Lifts 2 rounds Clean & Jerk Progression Jump and Land (waist and Chest) High Hang Power Clean + Push Press x5 Hang Clean + Jerk x5 Clean + Jerk x5 Post Strength HSPU Progression Deficit Pike Push-ups Pike Push-ups HSPU Scaled w/Mats...
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Warm-up Amrap 5 Row 250/200m Wallball x10 (Light and unbroken) Power Clean + Push Jerk Progression Jump Land x5 @ waist/shoulders High Hang P. Clean + Push Jerk x5 Hang Power Clean + Push Jerk x5 Power Clean + Push Jerk x5 Power Clean + Push Jerk (4×2+1) 15 Min to Build to a heavy...
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Warm-up Row 250m x3 Pass throughs x5 Squat w/rotation x4 each side Power Clean and Push Jerk Demo Jump and Land x5 @ waist x5 @ chest High hang Power Clean x5 Push Jerk x3 Hang Power Clean x5 Push Jerk x3 Power Clean x3 Puh Jerk x3 Power Clean + Push Jerk (15 min...
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Warm-up Dot Drill x1 min Rest 30 sec Jump rope x30sec 4 Rounds Squat W/Rotation x8 Shoulder Circles x20 small/x20 Big ~forward and backward Push-Jerk Progression Press x5 Push-Press x5 Jump and Land x5 Push-Jerk x5 (Pause on catch 3-5 seconds) Push Jerk (2-2-2-1-1-1) Warm-up Example: x5 w/bar x5 @ 75# x3 @ 95# x2...
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Warm-up Plate Jumps (bounding) x25 Jumping Lunge x20 Scorpion x10 Swimmers x5 Push Jerk Warm-up Press x10 Push-press x5 Jump/Land x5 Push Jerk x5 (pause on landing) Push Jerk (3-3-3-3-3-3 Build) Example Warm-up x5 w/bar x5 @ 65# x3 @ 95# x3 @ 115# x2 @ 125 Working Sets: 135/155/165/175/185/195 Metcon (AMRAP – Rounds and...
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Warm-up 45:15 Intervals x3 Jump rope burpees PIke Hold Push Jerk (5-5-5-3-3-3) Across for the 5’s Across for the 3’s Example Warm-ups x5 w/Bar x5 w/45 x3 @ 60 x2 @ 70 Working Sets between 70-85# Metcon (Time) 5 rounds for time push-ups x10 toes to bar x10 dubs x20 Wear a vest if you...
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Push Press (2-2-2-1-1-1)   Warm-up Singles x20 Single-double-single x10 Double x5 x10Jump Rope (dubs or Singles x5 PVC Thruster Amrap 3 PVC Work Press x10 Dips/Drive x5 Push Press x5 Jump Land x5 (bar @ Chest) Push-Jerk x5 Push Jerk (5-5-5 Across) Metcon (AMRAP – Reps) Amrap 8 21 thrusters 75/50 15 Dubs 9 Pull-ups
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Power clean + Split Jerk (5×1+2 across) Metcon (AMRAP – Rounds and Reps) AMRAP 11 Power cleans x10 burpees x15
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Announcements 2017 Send off Party is Saturday Dec 30th! It has been a year of goal crushing and success all through our community! Come send off 2017 with one last evening with your CrossFit fam! Party starts at 5pm and will roll on until 8pm. We will continue it at Flywheel Brewing for anyone that...
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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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