Shoulder Press
Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
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Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for time
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Shoulder Press (5×8 Across) Metcon (AMRAP – Reps) Push-ups Toes to bar Air Squats 3-6-9-12-15-18-21—— AMRAP 9
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Shoulder Press (5×5 @ 70-80% (across) Metcon (Time) Partner Workout! Cash In: 60 Calorie Assault Bike -5 Rounds- 5 DL 275/185 15 Box Jumps Cash Out: 60 Calorie Assault Bike *Both partners must do at least on rep of each movement, including the assault bike. *You can break up the 5 round of DLs &...
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DB shoulder press (5×8) Db shoulder press Metcon (No Measure) Tabata Handstand hold Dubs L-sit Superman hold Overhead squat (bar only)
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Broomstick Mile (Time) 25 Back squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Squat Cleans Run 400 meters 50 Snatches Run 400 meters. Taken from CrossFit.com Journal “All of this work, except for the runs, is done with a one inch...
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Strict Toes-To-Bar (4×8) Shoulder Press (4×8) Metcon (Time) Bike 2miles Run 1.25 Row 800m
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Shoulder Press (10×5 Emom across) Metcon (Time) Row cal Thrusters 20-18-16-14-12-10
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Shoulder Press (3-3-3-3-3 (dead stop each rep)) Metcon (AMRAP – Rounds and Reps) 400m run 21 burpees (6inch target) 21 box jumps Then 400m run 21 KBS 21 push-ups Amrap 20
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Shoulder Press (5×5 (across)) dead stop on chest each rep Metcon (AMRAP – Reps) Russian Kettle Bell Swim 1 min Intervals 1 min rest 10 rounds Add weight in comments
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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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