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WARM-UP 2x[6 Sh rot evens, 20s relaxed squat, 20s sumo squat, 12 dead bugs, 6 sloth steps], 2x[10 calf raises, 10 GHD, 6 ring pushups] STRENGTH 5x[1 sled push, 5 BP WOD: Teams of 3. 2000m row, 100 partner HCl 60/40, 100 WB 12/10ft, 100 partner skips, 100 pushups. Can do any order but must complete all 100 before going to next one. Cutoff 25mins 
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WARM-UP 500 row keep under 24 SR 2x[4 rollovers to hammie stretch, 2x8 fire hydrant, 4 rot sexy mermaid , 2x8 hip hikes] 2x[6 ring rollouts, 10s ring hold, 2x4 BU KB windmill STRENGTH 3x3 press, 3x2 Jerk Drive, 3x2 split jerk, Get in 4x3 Dips WOD 50-40-30-20-10 of PP 20/15, KBS 24/16 Cutoff 15mins  WARM-UP Partner MB passes: 2x[20 chest, 20 OH, 20 slam, 10 sit-up and pass]. 2x[10 Good mornings, 10 banded lat pull downs, 2x8 SL Glute raises STRENGTH 5x[3 SDL, 1 Rope Climb, 20s max DU or try triples. WOD: 12 min AMRAP: 4Sh, 8 PSn 40/30, 12 situps,  WARM-UP 4x [30 skip/30s side BB, 2x[2x10 woodchops, DD hips, 10 GHD extn, 5 paused Gob Squat 10s active HS hold] STRENGTH Build to max 1 RM paused FSq, Stay at that weight and do: 4x[1 FSq, WOD: Bradshaw 10 RFT 3 Handstand Push-Ups 6 Deadlift 100/70 12 Pull-Ups 24 Double-Unders 22 min cutoff  WARM-UP 16 Sh, 30s broom throughs, 2x5 large arm circles, 2x4 KB windmills, 10 prone retractions, 6 cat cows, 6 leg throughs, 2x[10 hang retractions, 6 stots press, 6 monkey taps, STRENGTH OHS 8, 6, 4, 2x2 inc weight every set but focus on depth and technique, then [5x1 OHS, 3 Chins Keep focus on good depth WOD (Crossfit HQ Sat 23-6) 21-18-15-12-9-6-3 Ring Dips, OHS 50/35, Sc1 Start at 18 reps and go 42.5/30, Sc 2 Start at 15 banded ring dips and go 20/15. Cutoff 16 mins  WARM-UP 10 Sh alt fwd, bwd, side, side, skip. 8 scorpions, 20s relaxed squat, 4 rollover to side twist. 3x[6 straight leg raises, 2x30s side BB, 10 GHD, WOD: 27 min AMRAP Teams of 3: start sitting on bench. Have 5 stations set up:. 1) 20 SA snatch 22.5/15 2) 20 Russian twists 15/10 3) 20/15 C Row 4) 20 K2E 5) 15 DWB Each member moves through one station at a time. Every full round must run 8 Sh banded together  WARM-UP Partners: 2x[4 under-over each, 20 OH MB pass, 20 squat pass, 2x8 under-over pass], 4x[30s BB, 30s pigeon stretch], 2x4 T's, 10s ring hold, 2x8 bulgarian squats, 5 paused Gob Squats STRENGTH Build then 5x[3 RSq, 3 dips WOD RX: 9-7-5 BMU strict deficit HSPU (20kg plates), Scale 1 9-7-5 CtB Kip HSPU, Scale 2 12-9-6 Chin HSPU 2 abd mats. Rest 2mins then 2mins of max DU 2 Scores - time and reps Cutoff is 14:00  WARM-UP 500 row, 2x[8 alt dead bugs, 8 banded rotations, 8 prone retractions, 8 hang retractions] 2x4 KB windmills, 2x[6 Db press, 10 banded lat pulldowns STRENGTH Build up then 5x[2 Press, 2 Chins WOD 24 Sh, 60s rest then 4 rounds of 8 thrusters 50/35, 6 Rear racked lunges, 4 PP, 2 HSn Cutoff is 18mins Score is total time  WARM-UP 5 Cossack stretch, 5 Hinge to Squat, 5 inchworms with pushup, 8 monkey taps, 2x[5 cat skins. 2x6 SA BU Arnie press, 3 paused OHS STRENGTH Burgener warmup. Build to a heavy complex 1Snatch, 1 HSn, 1 OHS WOD: Chipper 100 DU, 80 thrusters 20/15, 60 chins, 40 Wwipers 20/15 20 C Row Option 2 is 3 RFT 25 DU, 20 thrusters, 15 Chins, 10 Wwipers, 5 C Row  |
Daily WOD and ResultsThis page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts. Archives
December 2018
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