Category: WOD

Tuesday, October 10th 2017

Strength – Press Week 2 Press 1×5 at 40% 1RM Press 1×5 at 50% 1RM Press 1×3 at 60% 1RM Press 1×3 at 70% 1RM Press 1×3 at 80% 1RM Press 1×3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: 15 Knee Ups 20 One Arm Dumbbell Snatch …
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Monday, October 9 2017

Strength – Front Squat Week 1 Front Squat 1×5 at 40% 1RM Front Squat 1×5 at 50% 1RM Front Squat 1×3 at 60% 1RM Front Squat 1×5 at 65% 1RM Front Squat 1×5 at 75% 1RM Front Squat 1×5+ at 85% 1RM Rest as needed between sets. add 10lbs to your 1 RM   GP …
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Saturday, October 7th 2017

GP WOD – PARTNER WOD Complete as many rounds as possible in 31 mins of: 5 Pull-ups 7 Sumo Deadlift High-pulls, 75/53 lbs 10 Wall Balls, 20/14 lbs, 10/9 ft Partners alternate movements – goal is to do sets unbroken OPEN WOD – PARTNER WOD Complete as many rounds as possible in 31 mins of: …
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Friday, September 6th 2017

This hero WOD was originally posted on the CrossFit.com main site as the workout of the day (WOD) on 120204 (February 4, 2012). U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical …
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Thursday, October 5th 2017

Strength – Bench Press Week 3 Bench Press 1×5 at 40% 1RM Bench Press 1×5 at 50% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×3 at 85% 1RM Bench Press 1×1+ at 95% 1RM Rest as needed between sets. GP WOD – PARTNER WOD As many reps …
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Wednesday, October 4th 2017

  Strength – Deadlift Week 3 Deadlift 1×5 at 40% 1RM Deadlift 1×5 at 50% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×3 at 85% 1RM Deadlift 1×1+ at 95% 1RM Rest as needed between sets. GP WOD 3 rounds, 1 min per station, of: Row Calories SCALED (HSPU) – …
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