Category: wod

Monday, January 15, 2018

Workout: Back Squat: 3-3-3-3-3 Accessory: 4×25 Banded Pull-Through It always seems like tomorrow will be the perfect day to start making changes, because today you’re too tired, or you ate like garbage, or you’re too busy. You’re just not ready, but tomorrow is a new day, right? The truth is… the perfect tomorrow doesn’t exist. Any day …
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Saturday, January 13, 2018

Workout: Barbara 5 rounds, each for time, of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest precisely three minutes between rounds.   A friendly reminder to please be sure to register online for any classes you plan on attending. Showing up for class without having registered first makes it more difficult for us as coaches …
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Friday, January 12, 2018

Workout: In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of dumbbell snatches (50,3 5) 2 minutes of double-unders 2 minutes of dumbbell snatches (50, 35) 3 minutes of double-unders 3 minutes of dumbbell snatches (50, 35) Score: Total DB Snatch, Total Double-Unders Accessory: 3×15 Hip Extensions   Sarah Haran of …
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Thursday, January 11, 2018

Workout: Complete as many rounds as possible in 30 minutes of: Row 500m 15 Deadlifts (275,185) 20 Wall Ball Shots (20,14) 50 Abmat Sit-Ups (feet anchored)   Lately we’ve been finding a lot of misplaced equipment around the gym — women’s barbells put away with men’s barbells, men’s barbells put away with women’s barbells, bumper plates with no center ring put away on the …
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Wednesday, January 10, 2018

Workout: Split Jerk: 1-1-1-1-1-1-1 Accessory: Accumulate 2 minutes in support hold on rings.   Too often we see athletes bypass developing the strength to perform a movement “strict” in favor of performing that movement “kipped” because they perceive it as being easier. And yes, while the purpose of kipping a movement is to increase our work capacity …
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Tuesday, January 9, 2018

Workout: Every minute on the minute for sixteen minutes: 1 Squat Snatch CrossFit casts a pretty wide net. In this huge and all-encompassing sport, we all have things at which we excel and consequently enjoy, just as surely as we all have a list of movements we’d be happy to never see in a WOD ever again. So it only makes sense that, given the …
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