3.3.18 WOD
5-6 Rounds (40min) Ez/conversational pace 1min Bike 1min single unders 1min row 24spm 1min step-ups 20’ 1min plank (Elbows or FLR) 1min Run 20m shuttles 1min Reverse lunges 1min Dead bugs 14#
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3.2.18 WOD
Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees and Workout 18.2a 1-rep-max clean Read the scorecard for full event details. Scroll for scaling options. Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
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3.1.18 WOD
General Warm-up Then... Every 90sec x 5 Sets AB 9/6 Cals + 12 Air Squats Every 90sec x 5 Sets 45 Double Unders + 10 Wall Facing Shoulder Taps Then Glute Bridge Ups - 5 x 12 (Build) Then… 2 Rounds for time of: Run 400m 16 Alternating DB/KB Thrusters (8/arm) Run 400m 16 KB/Db...
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2.28.18 WOD
3 Sets - NFT 4 Single Arm Dumbbell Jerk Balance/arm 4 Single Arm Dumbbell Split Jerk/arm 30sec Banded Plank Then... Clean warm-up Then... Every 1:15mins x 10 Power Clean + Split Jerk *building up to a max for the day Then.... Close Grip Bench Press 30X1- build to a 1RM Then.... For time: 10-9-8-7-6-5-4-3-2-1 DB...
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2.28.17 WOD
2-3 Rounds NFT :45 Row/Bike/Ski (Easy) 20 Banded Side Steps (Right) 2 Banded Side Steps (Left) 20 Prone cyclones arms 15 T-Raises (2.5 0r 5#) 15 Y-Raises (2.5 0r 5#) 1 Wall Walk + :20 HS hold x 2 Then….. Snatch warm-up then…. High hang snatch + snatch – 10 x (1 + 2) @...
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2.26.18 WOD
18.1 (If you haven't done it yet) General Warm-up Then.. Back Squat 33X1; 5,5,5,5 (tough sets) rest 2mins Then.. 3 Rounds NFT -Banded Split Squat 30X1 x 10reps e/s; * Weighted Superset w/ -Band Resisted Deadbug 2020 x15reps ; *move slowly and deliberately Then…. 20-minute AMRAP 5 Pull up 10 Push up 15 Squat 30...
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2.25.18 WOD
Make sure you complete and submit your 18.1 score here. ------------ 45mins Continuous Work - Total Work Time 1- Row 15mins Easy *every 5mins - 50m Farmers Carry light - 30sec FLR Ring Plank 2- Assault Bike 15mins Easy *every 5mins - 30sec Sorenson - 20 Cossack Squaks 3- Singles 15mins Easy *every 3mins -...
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2.24.18 WOD
18.1 Or Every 60sec x 5min: 20 Double Unders 1 Hollow Body Wall Walk Then... Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpees 20 Walking Lunges Bike 20 cal Then...... Spend 5-10 minutes on a Foam roller
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2.23.18 WOD
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Read the scorecard for full event details. Scroll for scaling options. Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
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2.22.18 WOD
2018 CrossFit Open! It is that time of year again! The first workout of the 2018 CrossFit will be released Thursday, February 22nd. We hope to have our biggest participation EVER this year and have as many of you as possible to join in on the fun. You can register as a member of our...
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