WOD

CrossFit Wod 7/25/15

CrossFit 6250′ – CrossFit Warm-up Trainer’s choice! Abs Metcon Metcon (Time) ROUND 1: partner 1 rows 1,200 meters while partner does medicine ball squats ROUND 2: partners run 800m together, carrying med ball, sharing the work of carrying any way…
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FitCamp WOD

CrossFit 6250′ – Fit Camp Metcon (Distance) Do this as the Warm-Up! 3 Rounds of: 3 Minutes of Rowing 3 Minutes Rest The score is the Total Distance Rowed If not enough rowers, have the same number of people do…
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CrossFit Wod 7/24/15

CrossFit 6250′ – CrossFit Warm-up Five minutes double unders. Every time you miss, do one Burpee. If you’re doing singles, close your eyes while jumping. If you miss, do one Burpee. Abs 50 military style sit-ups: With your knees bent,…
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CrossFit Wod 7/23/15

CrossFit 6250′ – CrossFit Warm-up Noodle hockey Abs With a light barbell (25#/45#) 30 barbell roll outs 30 Windshield wipers with the barbell straight overhead laying on your back 30 back squats Metcon Metcon (Time) Walking lunge 100 ft. 21…
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FitCamp WOD

CrossFit 6250′ – Fit Camp Warm-up 10 Minute EMOM: Complete 5 Push-Ups, 5 Medball Cleans, 3 Dumbbell Thrusters within each minute! Abs 3 Rounds of 20 (10 ea side) Dumbbell Rows in a Plank Position! Metcon (AMRAP – Rounds and…
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CrossFit Wod 7/22/15

CrossFit 6250′ – CrossFit Warm-up Partners: one rows 200 meters, the other does box step ups. Switch. 3 rounds 10 good mornings. Abs 100 feet of walking planks while moving one kettle bell ahead with your hand. Weightlifting Sumo Deadlift…
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