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Archive for the WOD Category

150925

CCF – CrossFit Warm-up Daily Warmup #5 (No Measure) 3 Rounds: 5 – Pull-ups 10 – Hand Release Push-ups 10 – Air Squats 10 – Mountain Climbers (L+R=1) SWOD Bench Press (5-5-5-5-5) DWOD Metcon (Time) 10! Squat Clean (155/115) Lateral Burpee Over Bar

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150922

CCF – CrossFit Warm-up Partner Plank & Sit (No Measure) AMRAP6: 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 while […]

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150921

CCF – CrossFit Warm-up Daily Warmup #5 (No Measure) 3 Rounds: 5 – Pull-ups 10 – Hand Release Push-ups 10 – Air Squats 10 – Mountain Climbers (L+R=1) SWOD Paused Front Squat (5-5-5-5-5) 2 second count. Spotter counts to ensure consistency. DWOD Metcon (Time) 10 – KB […]

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150819

CCF – CrossFit Warm-up Partner Plank & Sit (No Measure) AMRAP6: 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 while […]

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150918

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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150917

CCF – CrossFit Warm-up Daily Warmup #9 (No Measure) 3 Rounds: 10 – Jumping Jacks 10 – Mountain Climbers (L+R=1) 10 – Jumping Air Squats Mobility Metcon (No Measure) 10-12 Minutes Overhead Shoulder Distraction Posterior Shoulder Distraction Poster/Anterior Hip Distraction Couch Stretch Frog Stretch Ankle Wall Drill […]

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150916

CCF – CrossFit Daily Warmup #6 (No Measure) 3 Rounds: 10 Russian KBS (53/35) 10 Goblet Squats 10 Butterfly Sit-ups SWOD Shoulder Press (5-5-5-5-5) DWOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 3,6,9… T2B Box Jumps (24/20) Finisher Metcon (AMRAP – Reps) TABATA Style Wall Balls […]

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150915

CCF – CrossFit Warm-up Daily Warmup #8 (No Measure) 3 rounds: 10 – Barbell Good Mornings (45/30) 10 – Shoulder Press (45/30) 10 – Burpee Over Bar SWOD Deadlift (3-3-3-3-3) DWOD Metcon (Time) RFT5: Buy-In: 50 DU 5 – Squat Cleans (165/115) 5 – HSPU Buy-Out: 400M […]

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150914

CCF – CrossFit Warm-up Roxanne (No Measure) Perform jumping jacks to the song for the duration. When “Roxanne” is said, perform 1 burpee. When “Red Light” is said, perform 1 jumping air squat. SWOD Back Squat (5-5-5-5-5) DWOD Metcon (AMRAP – Rounds and Reps) AMRAP20: 100M – […]

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150911

CCF – CrossFit 9/11 Tribute 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 […]

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