Category: Daily WOD


Wednesday – 120919

Brad Jokerst, Neil Jones – Battle for the Cup 2012 CrossFit Warmup 3 Rounds of 10 Skill Rope Climbs WOD 200m Run 1 Rope Climb 5 C&J 155/105 400m Run 2 Rope Climbs 10 C&J 800m Run 2 Rope Climbs…

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Tuesday – 120918

Would you trade 2 minutes 38 seconds a day for a few PRs in the snatch or the clean and jerk? (Click here.) CrossFit Warmup 3 Rounds of 10 Then, Burgener Warmup Strength/Skill Snatch Balance – Not Heaving WOD “Randy”…

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Monday – 120917

CrossFit Warm-up 3 x 8 Strength Back Squat 3 @ 65%, 3 @ 72%, 3+ @ 80% Beginner & Intermediate: 3 x 3 @ 65% WOD 4 rounds 10 x Toes-to-Bar 10 x Deadlift (95/65) 10 x Thruster

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Saturday – 120915

CrossFit Warm-Up 3 x 8 WOD From “Outlaw Way” Run 400m 3 rounds of barbell complex Run 400m 2 rounds of barbell complex Run 400m 1 round of barbell complex 100 x double-unders Barbell Complex: 5 x deadlift (135/95) 5…

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Friday – 120914

CrossFit Warm-Up 3 x 8 Skill Handstand pushup Handstand hold (Free-standing or against wall) WOD 10-minute AMRAP 8 x front squat @ 45% of 1-rep-max back squat 20 x pushups Cashout 3-Minute AMRAP Flutter kick

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Thursday – 120913

Harper working on her first Muscle Up CrossFit Warm-Up 3 x 8 Strength Shoulder Press 5 @ 55%, 5 @ 65%, 5+ @ 75% Beginner/Intermediate: 3 x 5 @ 55% WOD 3 Rounds 5 Muscle Ups 20 Lateral Jumps (Sub…

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Wednesday – 120912

CrossFit Warm-Up 3 x 8 WOD 18-Minute AMRAP 7 x Power Clean (135/95) 7 x Burpee Box Jumps (24/20) 200m Run Mobility Lacrosse Ball Shoulders

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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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