WOD

PL 6/22/17

CrossFit 6250′ – Powerlifting Abs Challlenge abs. Dumbbell Bench Press Use total weight of both db’s and do 35, 40 and 45% of 1 rm. Assistance Work 03 x 10 DB 03 x 10 DB (bench press, each arm)

PL 6/21/2017

CrossFit 6250′ – Powerlifting Abs 4 elements of ab challenge; 30 seconds easy, 30 seconds more challenging and 30 off. Box Squats (6-6-6-6-6-10. Do 6 sets of 6 and one set of 10) Assistance Work 3 x 10 bent over…
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BasiX WOD 6-21-17

CrossFit 6250′ – BasiX Metcon (No Measure) Running and Agility ladder warm up. Metcon (Time) 5 Rounds for time: KB CompleX – 10 band resistance Russian Swings – 10 band resistance sumo DLs – 10 push jerks 5 ea side…
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Ninja Skills

CrossFit 6250′ – Ninja Skills (ages 5-15) “Ninja” Skills Warm-up Killer 15 relays Abs: plank circle ball with big black ball Skills Backbend wall walk over kong vault Slackline Mega box jump to bar to swinging bar Green box hand…
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Ninja Skills

CrossFit 6250′ – Ninja Skills (ages 3.5-6) “Ninja” Skills Warm-up Killer 15 relays Abs: plank circle ball with big black ball Skills Backbend wall walk over kong vault Slackline Mega box jump to bar to swinging bar Green box hand…
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CrossFit WOD 6-20-17

CrossFit 6250′ – CrossFit 2016 CrossFit Games Event 1 Masters 60+ California Club (Time) 2016 CrossFit Games Event 1 Masters 60+ California Club For time: 8 deadlifts (275 / 185 lb.) 40 GHD sit-ups to 24-inch box 80 double-unders 4…
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PL 6/19/17

CrossFit 6250′ – Powerlifting Abs Challlenge abs. Dumbbell Bench Press Use total weight of both db’s and do 35, 40 and 45% of 1 rm. Assistance Work 03 x 10 DB 03 x 10 DB (bench press, each arm)