Warm-up Rowing Legs x10 Legs/back Swing x10 Legs/Back Swing/ Arms x10 Row 100m rest 1m Row 500m Toddler Row x10 Superman w/pivot x10/10 Leg Lifts/Strict TTB x10/x5 PVC Work Deadlift x10 Coached x10 Personal Pace   Deadlift (10×2 Build)   Metcon (Time) Row 21 Deadlift 15 225/155 Toes to bar x9 3 RFT
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Warm-up Jumping jacks x50 Leg lifts (hanging) x20 Jumping lunge x20 5 point squat x5 (grab toes; pull hips down/chest up;R arm over head; L arm over head/ stand) Back Squat (10-8-6-4-2) One set every 2 minutes Warm-up example: x5 w/bar x5 @ 95# x3 @ 135# Working sets: X10 @ 185# x8 @ 225#...
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Deadlift (3×8 Across) 10-20# up from last week Stiff Leg DL (3×15) 70% of weight used for deadlifts. Metcon (Time) 100m Sprint Box jump overs x30 toes to bar x10 5 RFT
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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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Metcon (2 Rounds for time) Row Toes to bar 21-15-9 rest 5 min Row Push-Press 21-15-9
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Metcon (No Measure) xBent over row x8 DB Pull-over x10 Strict TTB x8 5 rounds Not for time Single Leg Deadlift (Wall Support) x10 Hanging L-Sit x20 Sec 3 rounds not for time Planking Side plank 20 sec Side plank w/leg lift x10 Side plank w/twist & reach x10 Switch Sides 3 rounds
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Strict Toes-To-Bar (5-5-5-5-5) Alt rep choices 3-3-3-3-3 or L-Sit hold. Metcon (Time) Row Cal Toes to Bar 27-21-15-9
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Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Hanging Knee Raises 10 Dumbbell...
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Announcements Come hang out from 7:45-8:30pm on Thursday To watch the announcement of the first WOD in the 2018 CrossFit Games Open! It’s a wonderful time of year to be a CrossFitter! Community spirit is in an all time high. Let’s get signed up and knock out these 5 weeks together. Grab a coach with...
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3 Position Power Clean (5×1 Build after every set) Above knee, below knee, from ground CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean...
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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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