Month

May 2016
Pre WOD Push press 5 X 5 Workout of the Day 20 minutes as many rounds as possible 400 meter run 10 power cleans (#135/#95) 10 box jumps (24″/20″)      
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Pre WOD Every 2 minutes for 10 minutes 5 strict pullups (assisted, BW, or weighted) 10 bent over kettlebell rows Workout of the Day Alternating tabata -jumping lunges -russian kettlebell swings (32kg/24kg) -burpees -abmat situps Add lowest interval of each movement together for score  
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Pre WOD Bench press 10-8-6-4-2 Workout of the Day 3 rounds for time 30 calorie row 30 wall ball shots (#20/#14)(10’/9′) 30 deadlifts (#135/#95)  
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Workout of the Day “CrossFit Golf” 9 holes (movements) Each break = 1 stroke 1st hole: 50 kettlebell swings (24kg/12kg)  Par 2 2nd hole: 75 ice skaters   Par 1 3rd hole: 100 abmat situps   Par 2 4th hole: 50 wall ball shots (#20/#14)   Par 3 5th hole: 30 overhead squats (#85/#55)  ...
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Pre WOD 5 rounds, not for time 10 overhead weighted lunges (alternate legs) 5-10 L pullups Workout of the Day 10 minutes as many rounds as possible 10 jumping barbell squats (#45/#35) 100 meter run 10 clapping pushups Post WOD 3 rounds :30 flutter kick :60 front plank hold :30 rest
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Pre WOD Clean 5-5-3-3-1-1 Workout of the Day For time: 21-18-15-12-9-6-3 Row for calories Push press (#95/#65)  
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Pre WOD 1 leg Romanian kettlebell deadlift 4 X 10 (5R/5L) Workout of the Day Every 4:00 for 20:00 200 meter run 20 wall ball shots (#20/#14)(10’/9″) 10 burpees   Post slowest round to board
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Workout of the Day 25 minutes for quality 1 rope climb 5 handstand pushups 10 GHD situps 5 muscle ups 50 double unders Post WOD 4 X 50 banded partner sprints
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Pre WOD Every 2 minutes for 14 minutes 3 front squats Workout of the Day 16 minutes as many rounds as possible 8 box jumps (24″/20″) 8 kettlebell snatch (24kg/16kg) 8 hand release pushups  
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Pre WOD Press 5 X 5 Workout of the Day For time: 1000 meter row 40 kettlebell swings (24kg/16kg) 20 KB weighted step ups 750 M row 30 KB swings 15 KB weighted step ups 500 M row 20 KB swings 10 KB weighted step ups 250 M row 10 KB swings 5 KB weighted...
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