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Category

CrossFit Wod

Friday 06.07.2019

June 6, 20190
WORKOUT OF THE DAY STRENGTH: Back Squat, 3-4 warm-up sets then 90% of 1rm 4 sets of 1 reps (5×1) + 1Max effort set (1-3 reps) WOD: (Rayovac) 5 Squat Snatches10 Pull-ups 10min AMRAP L1- 155/105, CTBL2/M- 95/65 L3- 2 x Overhead squats @ 65/45, Banded or jumping
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Thursday 06.06.2019

June 5, 20190
WORKOUT OF THE DAY STRENGTH:”Clean Complex- From the Floor- Pull bar to the knees- 3 sec pause at the knees, then finish power clean+ 1 more power clean+ 1 Squat Clean, x 8 sets on 90 seconds” WOD: (Cleaning Station) “Stations: On 5mins 0-5mins- 50 Box jumps5-10min- 1000m/750m Row (goal is sub 4)10-15min- 1 Mile/...
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Wednesday 06.05.2019

June 4, 20190
WORKOUT OF THE DAY STRENGTH: Pull-ups, 2 sets of Max Effort Reps on 2mins, then @min 4, 2-4 pull-ups at a 3-3-3 Tempo for another 6 sets (10-12mins)3-3-3 Tempo = 3 secs up, 3 secs at top, 3 secs at down  WOD:(Swing it!) 30-20-10 400m RunKettlebell SwingKettlebell Goblet Lunge Rx- 80/62S1- , 300m Run, 53/35S2-...
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Tuesday 06.04.2019

June 3, 20190
  WORKOUT OF THE DAY STRENGTH: Shoulder Press, 3-4 warm-up sets then 90% of 1rm 4 sets of 1 reps (5×1) + 1Max effort set (1-3 reps)   WOD: (Pomelo) “2min AMRAP, 1min rest-1- Hand stand push ups/ Push-ups2- Row (Cals)3- Sit-upsx 2 Rds 17mins Rx- HSPUs, GHDsS1- Push-ups, pvc Sit-upsS2- knee push-ups, sit-ups”  
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Monday 06.03.2019

June 2, 20190
WORKOUT OF THE  STRENGTH: Deadlift, 3-4 warm-up sets then 90% of 1rm 5 sets of 1 reps (5×1) + 1Max effort set (1-3 reps) WOD: (Hanging with Mups ) “10 Hang Squat Cleans10/7 M-ups/ 20 Pull-ups60 D-unders x 3 Rds Rx- 185/135, M-upS1- 135/95, Pull-upsS2- 65/35, Jumping, Singles x 2 16min Cap”
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Sunday 06.02.2019

June 1, 20190
WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.
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Saturday 06.01.2019

May 31, 20190
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Sonic) 600m Run60 WB30 Power Snatches 400m Run40 WBs20 Power snatches200m Run20 WBs10 power snatches Rx- ascending wt- 30×115/80, 20x 135/95, 10x 155/105, 30/20S1- 75/55, 20/14, run 400/300/150mS2- 65/35, 14/10, row same distance.    
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Friday 05.31.2019

May 30, 20190
WORKOUT OF THE DAY STRENGTH: Shoulder Press, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set WOD: (All the things) 53/35 Cal Bike40 Toes to bars30 double KB Russian Swings20 handstand Push-ups1 Lap (300m) Farmers Carry (53/35) Rx– 53/35 Cals, TTB, 53/35 KBs, HSPUs, 53/35 CarriesS1- 40/30...
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Thursday 05.30.2019

May 29, 20190
WORKOUT OF THE DAY STRENGTH:Pull-up ME x 2 sets on 2mins, then 2-2-2 tempo for x 3-5 reps OTMEM x 6mins WOD: (Dynamic Duo) Partner Wod, only 1 working at a time 600m Tire Drag (45/25)600m OH Plate Carry (45/35)1800m Row (200m intervals) 22min Cap Rx- 45/35 tire, 45/25 plate for OHS1- 35/15, same for...
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Wednesday 05.29.2019

May 28, 20190
WORKOUT OF THE DAY STRENGTH: Back Squat, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set WOD:(Lickity Split) 200m Run15 Thrusters on 3minsx 4 rds-record splits Rx- 115/80S1- 95/65S2- 150m Run, 65/35 12min
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