WOD Blog

WOD 11/28/2020

11/27/2020

Saturday Class Time at 8 AM
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WOD:9 Min AMRAP
350 Meter Row
8 KB Snatch Left - 35/26 L1, 53/35 L2
8 KB Snatch Right
Rest 3 Mins
9 Min AMRAP
250 Meter Ski
8 KB Push Press Left - 35/26 L1, 53/35 L2
8 KB PP Right
Rest 3 Mins
9 Min AMRAP
15 Calorie Bike
16 Commandos
Rest 3 Mins
9 Min AMRAP
100 Meter Run
30 Double Unders

WOD 11/27/2020

11/26/2020

Class times at 8 and 9 AM only
Warm Up: Mobility/Agility Drills then
3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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WOD: E15M x 3 Sets
15 Calorie Bike / Row / Ski
10 Kettlebell Swings 35/26 L1, 53/35 L2, 70/53 L3
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
15 Calorie Bike / Row / Ski

WOD 11/26/2020

11/25/2020

"10th Annual Thanksgiving morning Fight Gone Bad"
Remember...one class and one class only at 8 AM. Just about everyone that wants to WOD can go at once. For those unfamiliar, it's only 17 minutes long. If you're bringing a friend/visitor/holiday house guest as people have done in the past. They need to have prior or current CF experience. So...no beginners unless they can somehow instantly demonstrate competency in the movements.
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"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
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In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. You may start at any station.

WOD 11/25/2020

11/24/2020

Warm Up: Mobility/Agility Drills then
3 Rounds @ slow pace
10 Hang PC w/ empty bar
10 Calorie Row
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Lift: Hang Power Clean - 8 x 2 Reps - EMOM - build up
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WOD: "THE CHIEF" - 3 Min AMRAP w/ 1 Min Rest x 5 Rounds
3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
6 Push Ups
9 Air Squats
*This is a Benchmark workout from CrossFit HQ. The RX is 135/95. The RX+ is 155/105.

WOD 11/24/2020

11/23/2020

Warm Up: Mobility/Agility Drills then
2 Rounds @ slow pace
20 Press w/ empty bar
10 Calorie Bike
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Skill/Lift: EMOM x 10 - build up
Press + 2 Push Press + 3 Push Jerk - E2M - build up
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Strength/Lift: PP- 5 x 5 Reps - E2M - build up
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WOD: 22 Minute Ladder
2-4-6-8-10-etc…..
Press - 65/45 L1, 75/55 L2, 95/65 L3
Calorie Ski / Row / Bike
Pull Ups

WOD 11/23/2020

11/22/2020

Warm Up: Row 500 Meters then
Clean Position Drills - 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Skill/Lift: EMOM x 10 - build up
Hang PC + Hang Squat CL + FS
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Strength: Front Squat - 5 x 5 Reps - E2M - build up
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WOD: For time
21-15-9
Row / Ski for Calories
Front Squat (from floor) - 65/45 L1, 95/65 L2, 135/95 L3

WOD 11/21/2020

11/20/2020

Class Time at 8 AM
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10 Min AMRAP
9 Power Cleans - 95/65 L1, 115/75 L2, 135/95 L3
12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Rest 3 Mins
10 Min AMRAP
250 Meter Row
5 Burpee over Erg
Rest 3 Mins
10 Min AMRAP
15/12 Calorie Bike
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3

WOD 11/20/2020

11/19/2020

Warm Up - Start at 00:00 Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Part A - Start at 12:00
Double Kettlebell Z Press - 4 x 8 Reps
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Part B - Start at 20:00 - 10 Min AMRAP
30 Double Unders - Jumping Jacks for beginners or singles
15 Power Snatch - 55/35 from hang L1, 65/45 L2, 75/55 L3
Rest 5 Mins then Part C
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Part C - Start at 35:00
E2Ms x 5
2 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L1
4 OH Squat
8/6 Calorie Bike Sprint

WOD 11/19/2020

11/18/2020

Warm Up - Start at 00:00 Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run
10 Alternating Walking Lunge Steps
15 Air Squats
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Part A - Start at 12:00
1 1/4 Front Squats - 4 x 5 Reps (build up) - E2Ms
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Part B - Start at 24:00
E4Ms x 6 - Build Up!
Barbell Complex
5 DL + 5 HPC + 5 FS + 5 S2OH + 5 BS + 5 S2OH + 5 FS + 5 HPC + 5 DL

WOD 11/18/2020

11/17/2020

Warm Up - Start at 00:00 Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row / Ski
5 - Five Count Strict Burpees
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Part A - Start at 12:00
E10Ms w/ 2 Min Rest x 4 Sets
AMRAP
25/20 Calorie Row / Ski / Bike
20 Alternating Weighted Step Ups on 20” Box - 50/30lb slam ball
Plank Hold - :30 L1, :60 L2, :90 L3