Category: Daily WOD


Tuesday – 120911

  CrossFit WarmUp 3 x 8 Skill Kipping – Pullups/Muscle-Ups Advanced – Weighted Pullups/Muscle-Ups WOD “Helen” 3 rounds for time: 400m run 21 KB swings (53/35) 12 pullups

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Monday – 120910

“Virtuosity: performing the common uncommonly well.” CrossFit Warm-Up 3 x 8 Strength Back squat 5 @ 55%, 5 @ 65%, 5+ @ 75% Beginner/Intermediate: 3 x 5 @ 55% WOD 12-minute AMRAP 100′ bear crawl 30 Double Unders (sub 60…

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Saturday – 120908

CrossFit Warm-Up 3 x 8 WOD “The Chief” 5 Rounds 3-Minute AMRAP 3 x Power Clean (135/95) 6 x Pushup 9 x Air Squat 1-Minute Rest Cool Down 400m Run Stretch/Roll

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Friday – 120907

CrossFit Warm-Up 3 x 8 Skill Rope Climbs WOD Max Reps – 2min/station 2 Rounds Rope Climbs (Pulls for intermediate/beginner) Calorie Row GHD Situps (Regular for intermediate/beginner) Muscle-Ups 2-Min Rest

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Thursday – 120906

CrossFit Warm-Up 3 x 8 Strength Strict Press Find 1-rep-max Intermediate and beginner: form over weight WOD 5 Rounds 10 x Push Jerk @ 75% of 1RM 10 x Lateral Burpee 100m Run

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Wednesday – 120905

CrossFit Warm-Up 3 x 8 Skill Turkish Get-Up PartnerWOD Stagger Start Reps Shared 200m sled push (90/50) 50 situps 50 power cleans (115/85) 50 pullups 200m sled push

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Tuesday – 120904

CrossFit Warm-Up 3 x 8 Skill Double/Triple-Under Practice Alternate with Handstand Practice Mobility Shoulders WOD 15-min AMRAP 7 Push Press (105/70) 7 Toes to Bar 7 Burpees

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Monday’s WOD – 120903

Warmup CrossFit Warmup 3 Rounds 8 Pullups 8 Dips 8 Situps 8 Hip Extensions 8 OHS w/PVC Samson Stretch Strength Back Squat Find 1RM Beginner and Intermediate focus on form over weight WOD 21-15-9 Kettlebell Swings 70/53 Box Jump 30/24…

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Neil’s Favorite Shirt

I own lots of shirts. Mostly related to CrossFit in some way or another, but of all those shirts, I have one clear favorite. “You don’t have to be great to start… But you have to start to be great.”…

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Tim’s Take

As we get closer to opening, I realized that my time at my current gym (CrossFit South City) is coming to an end. I realize most of you are glad about this, but whatever, I’m not talking to you. To…

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