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Archive for the WOD Category

151007

CCF – CrossFit Warm-up Partner Plank and Sit (No Measure) 6 Rounds: Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 butterfly sit-ups as quickly as possibly […]

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151006

CCF – CrossFit Warm-up (No Measure) Daily Warmup #132 Rounds 1 minute – Jump Rope (Singles/Doubles) 1 minute – RKB Swings (53/35) Skill Work Max Height Box Jump (Distance) Max Height Box Jump DWOD Metcon (Time) 20-10-20-10 T2B KB Snatch (44/26, L+R=2) Finisher Metcon (No Measure) Dead […]

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151005

CCF – CrossFit Happy Birthday Kelly on the 4th! Warm-up Daily Warmup #12 (No Measure) 2 Rounds: 50′ – Walking Lunges 50′ – Frog Hop 10 – Push-Ups 10 – Air Squats 10 – Sit-Ups SWOD Front Squat (5-5-5-5-5) DWOD Metcon (Time) For Time: 33 – Double […]

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151003

CCF – CrossFit Warm-up Daily Warmup #6 (No Measure) 3 Rounds: 10 Russian KBS (53/35) 10 Goblet Squats 10 Butterfly Sit-ups DWOD Metcon (Time) Partner WOD 1: -20 Box Jumps (24/20) -20 Wall Balls (20/14) -20 Slam Balls (30/20) -20 Double UndersWhile Partner 1 is working, Partner […]

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151002

CCF – CrossFit Warm-up Animal Crackers (No Measure) Bear Crawl Frog Hop Crab Walk Duck Walk Leap Frog Piggy Back Inch Worms Mobility Metcon (No Measure) 8 Minute Time Cap: Frog Stretch Couch Stretch Glute Bridge Banded Hip Distractions Banded Shoulder Distractions Runners Strectch Grok Squat PVC […]

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151001

CCF – CrossFit Warm-up Daily Warmup #10 (No Measure) 4 Minute Running Clock: Alternate movements every 30 seconds without stopping… 1) Stationary High Knees 2) Arm Circles Forward 3) Jumping Jacks 4) Body Twists 5) Air Squats 6) Walk Outs 7) Mountain Climbers 8) Standing Toe Touches […]

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150930

CCF – CrossFit Happy Birthday Kay! Warm-up Daily Warmup #3 (No Measure) High Knees Butt Kicks Bear Crawl (straight legs) Frog Hop Lunge Rotations . 2 Rounds: 25 jumping jacks 10 sit-up 5 broad jumps SWOD Deadlift (3-3-3-3-3) DWOD Metcon (Time) RFT5: 200m – Run 5 – […]

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150929

CCF – CrossFit Skill Work Metcon (AMRAP – Reps) Rope Climb MechanicsUse rep count to show least amount of pulls to reach the bell. Record best effort. Jumping is allowed. Warm-up Daily Warmup #2 (No Measure) 50′ – Walking Lunges 10 – Push Ups 10 – Russian […]

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150928

CCF – CrossFit Warm-up Daily Warmup #11 (No Measure) 4 Minute Running Clock, change every 30 seconds: Jumping Jacks Air Squats Bear Crawl Mountain Climbers Crab Walk Push-Ups Sit-Ups Ape SWOD Push Press (5-5-5-5-5) DWOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 […]

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150926

CCF – CrossFit Partner WOD! Warm-up Daily Warmup #3 (No Measure) High Knees Butt Kicks Bear Crawl (straight legs) Frog Hop Lunge Rotations . 2 Rounds: 25 jumping jacks 10 sit-up 5 broad jumps DWOD Metcon (Time) For time, complete the following list (note the pacing movement […]

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