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11/14/14

Main – CrossFitView Public WhiteboardMetcon (Time)21-15-9
Dips
Toes-to-bar
Air squat

By |November 14th, 2014|Workout of the Day|Comments Off

11/13/14

Main – CrossFitView Public WhiteboardMetcon (Time)2 Rounds for time:
400m Run
30 KBS #36/26
30 Push Ups
30 Walking Lunges
30 Pull ups
30 Wallballs
30 Double Unders

By |November 13th, 2014|Workout of the Day|Comments Off

11/12/14

Main – CrossFitView Public WhiteboardStrength/SkillHang Power CleansMetcon (AMRAP – Rounds and Reps)20 min AMRAP
5 HSPU
10 hang power cleans #95/65
15 burpees

By |November 12th, 2014|Workout of the Day|Comments Off

11/11/14

Main – CrossFitView Public WhiteboardMetcon (No Measure)Mobility WOD

By |November 11th, 2014|Workout of the Day|Comments Off

11/10/14

Main – CrossFitView Public WhiteboardStrength/SkillPower SnatchMetcon (Time)Teams of 2:
40 power snatch #95/65
40 box jumps
30 power snatch
30 box jumps
20 power snatch
20 box jumps
10 power snatch
10 box jumps

By |November 10th, 2014|Workout of the Day|Comments Off

11/07/2014

Main – CrossFitView Public WhiteboardOverhead Squat (50% 1 RM)Front Squat (55% 1 RM)Back Squat (60% 1 RM)

By |November 7th, 2014|Workout of the Day|Comments Off

11/06/2014

Main – CrossFitView Public WhiteboardStrength/SkillTire Flip!!!Metcon (AMRAP – Reps)3 Rounds
1 Minute at each station
Tire Flip (1 Flip = 1 Rep)
Sprint (1 length of BBall court = 1 Rep)
Push Up
Air Squat
Wall Walk
Wall Ball Shots
Sit Ups
Double Unders
Rest

By |November 6th, 2014|Workout of the Day|Comments Off

22 Veterans a Day

Main – CrossFitView Public WhiteboardMetcon (Time)22 Veterans a Day Commit Suicide
Georgetown College, be happy, this WOD has been cut in half!!!

11 KB Snatch
11 Chest-to-Bar
11 Thrusters
11 Toe-to-Bar
11 Cleans
11 Box Jumps 24/20
11 Snatch
11 Pistols
11 KB Swings
11 Double Unders
11 Overhead Squat
11 Muscle Ups
11 Weighted Push Ups 45/25
11 Bar Facing Burpees
11 Push Jerks
11 Hand Stand Push Ups
11 Wall […]

By |November 5th, 2014|Workout of the Day|Comments Off

11/04/2014

Main – CrossFitView Public WhiteboardMobility45 Minutes of Mobility!!!

By |November 4th, 2014|Workout of the Day|Comments Off

11/03/2014

Main – CrossFitView Public WhiteboardStrength/SkillRope ClimbMetcon (AMRAP – Rounds and Reps)8 Min AMRAP
12 KB Deadlift 53/35
1 Rope Climb
2 Min Rest
8 Min AMRAP
12 KB Swings 53/35
1 Rope Climb

By |November 3rd, 2014|Workout of the Day|Comments Off