Sled Push
Metcon (Time) Partner WOD Sled Drag Backwards 100m SDHP x30 75#/55# Rest 1 min 10 RFT Partners Alternate Exercises after every round Example: Round 1 Partner 1 does 100m Sled Drag Partner 2 does x30 SDHP round 2 Partner 2 does 100m Sled Drag Patner 1 does x30 SDHP repeat for 10 rounds
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Metcon (Time) Partner WOD Box Sled Push 20ft 25/45 DB Push-press x10 Box Jumps x20 10 RFT
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Metcon (Time) Team WOD Team Sled Push (really, really heavy) 100m 30-60-90 front squats 30-60-90 push press Sled push begins each round
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Metcon (Time) Team Wod 200m Sled Push (push as team H.A.F.) 100 TTB 100 SDHP 115/85 100 Dips/Ring Dips 100 Cal Bike
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Metcon (No Measure) Emom 28 Min 1- bear crawl 75ft Min 2 – sled lush 50 m Min 3 – wall walk x4 Min 4 – box jumps x20
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Metcon (Time) Team WOD 800m sled push 100 Pull-ups 100 power snatch 100 Burpee box jumps
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Metcon (2 Rounds for time) Partner WOD Sled push 50m X15 burpees 3 rounds (each) *while partner is pushing the sled, you are doing burpees. Any lapse in transistion between movements is resting time. then Assault Bike 12/10cal DB Snatch x24 (alt arm) 3 rounds (each) *while partner is on the bike, you are doing...
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Metcon (Time) 50m cash in (heavy) Then 4rft 6 chest to bar pull-ups 8 front squats 10 deadlift 12 s2oh Then 50m cash out.
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Warm-up Snatch (5-5-3-3-3-1-1-1-1) Metcon (Time) Partner WOD 200m sled push (50m intervals) Burpee pull-ups x50 (1:1) 200m sled push (50m intervals) Push press x50 (moderate ro heavy weight. 5 rep intervals) 200m sled push (50m intervals)
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Warm-up Back Squats x10 OHS x10 Front Rack Sot Press x10 2 Rounds Weightlifting Saturday Weightlifting is meant to dial in your positions and most of all HAVE FUN!!! We will have very open ended sets so that if you are feeling good you can go for the PR. or if things are feeling a...
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Workout of the Day


  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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