Category: Daily WOD


Saturday – 120929

Excited to have a mish-mash of three teams in the First Annual CrossFit Country Throwdown! Team 1 – “CrossFit 314 Ladies” – Rosamar Novotney, Liz Vansickle, Amy Howard Team 2 – “Nothing But a Peanut” – Dan Howard (CF314), Eric…

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Friday – 120928

Warmup CrossFit Warmup 3 Rounds of 10 Strength Shoulder Press Advanced 5@65%, 3@75%, 1+@85% Intermediate 3×1 @75% Beginner 3×1 for form WOD “Jeremy” 21-15-9 OHS 95/65 Burpee

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Thursday -120927

Warmup CrossFit Warmup 3 x 10 Skill Double/triple-under Alternate with rope climb WOD “Annie” 50-40-30-20-10 Double Unders Situps

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Wednesday – 120926

“The end of a melody is not its goal: but nonetheless, had the melody not reached its end it would not have reached its goal either. A parable.” -Neitzche Warmup CrossFit Warmup 3 Rounds of 10 Then, Burgener warmup Strength/Skill…

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Tuesday – 120925

Muscle-ups can be tricky.  Beginner? Click here. Warmup CrossFit Warmup 3 Rounds of 10 Skill Kipping – Pullups/Muscle-ups Advanced – Weighted PU/MU WOD 5 Rounds 5 Front Squats 145/100 10 Pullups 15 Pushups *Beg scale to 3 rounds

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Monday – 120924

I’m going to start a 50/50 challenge on Monday, October 1st. The challenge is to pick a movement and complete 50 reps per day for 50 days.  It’s free to play and the grand prize is a fitter you. (More…

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Saturday – 120922

CrossFit Warmup 3 Rounds of 10 Strength 4 Rounds 100m Prowler Push 135/70 WOD 4 Rounds 400m Run 50 Air Squats Mobility Roll quads/hams/glutes

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Friday – 120921

CrossFit Warmup 3 Rounds of 10 Skill Double Under/Triple Under WOD 10 Minute AMRAP 5 Squat Snatches 95/65 10 Pullups *Scale to power snatches as needed

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Thursday – 120920

“Teach a man to fish…” (Click here) At the very least, read the things in bold or in boxes. CrossFit Warmup 3 Rounds of 10 Strength Shoulder Press Advanced 3@65%, 3@72%, 3+@80% Intermediate 3×3@65% Beginner 3×3 for form WOD 12…

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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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