LEVEL 1 WOD

Nov 14th, 2014

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Category: LEVEL 1 WOD
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0132

WARM UP: 50M BEAR CRAWL 15 KB SWINGS (RUSSIAN) 15 KB HIGH PULLS 2 ROUNDS MOBILITY: HAMSTRING SKILLS: DEADLIFT WOD: 5 ROUNDS FOR TIME 400 M RUN 21 DEADLIFT 185/135, 155/115, 135/95 COOL DOWN: STATIC STRETCH

Nov 13th, 2014

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Category: LEVEL 1 WOD
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0131

WARM UP: 200 M FARMER WALK 200 M OVERHEAD PLATE CARRY MOBILITY: SHOULDER SKILLS: HANDSTAND PUSH UP WOD: 4 ROUNDS FOR TIME 15 PUSH UPS 15 TOES TO BAR 400 M RUN EXTRA CREDIT: HANDSTAND HOLD MAX EFFORT

Nov 12th, 2014

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Category: LEVEL 1 WOD
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0130

WARM UP: 500 M ROW 20 OVERHEAD SQUATS 20 AB MAT SIT UPS 2 ROUNDS MOBILITY: OHS SKILLS: POWER SNATCH PROGRESSION WOD: 5 ROUNDS FOR TIME 25 DOUBLE UNDERS 10 HANG POWER SNATCH 75/45 10 OHS 75/45 COOL DOWN: 200 M SLED PULL (HAP)

Nov 11th, 2014

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Category: CROSSFIT WOD
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0553/0129 VETERANS DAY HERO WOD

WARM UP: DROM/ ROLL (10 MINS) WOD: “Falkel” Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 30/24 15 foot Rope climb, 1 ascent ** SCALE AS NEEDED U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, Read more...

Nov 10th, 2014

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Category: LEVEL 1 WOD
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0128

WARM UP: 400 M RUN 25 AIR SQUAT 2 ROUNDS MOBILITY: COUCH STRETCH STRENGTH: EMOM 8 MINUTES @ BODY WEIGHT 2 DEADLIFT 2 HANG HIGH PULLS 2 HANG POWER CLEANS WOD: As many rounds as possible in 12 mins of: 5 Back Squats (135#/95#) 10 Pull-ups 15 Box Jumps (24″/20″) COOL DOWN: PANK HOLD X Read more...