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11/01/16 WOD: Shoot And Score

A. Warm Up / Stretch 400m Run Then Muscle Activation Mobility B. Metcon Death By +2 Each 60 Second Round Wall Balls (20/14) 2,4,6, ect… Until The Athlete Cannot Continue NOTE: If you time out, while the workout continues, you will do Sit Ups each round until the...

10/31/16 WOD: CrossFit Time Machine

A. Warm Up / Stretch 400m Run Then Posterior Chain Activation Mobility B. Deadlift Development 1. Proper Positions Athletes Should Demonstrate Proper Form With Unloaded Bars 2. Strength Deads For Moderate Load 3 x 8 Rest 5:00 C. Metcon For Time (12:00 Time Cap) 2008...

Everybody Loves The Snatch

A. Group Warm Up / Stretch 400m Run Posterior Chain Activation B. Strength/Positions First: Ensure Athletes Can Get Into Proper Snatch Positions With PVC Then 5 x 2 AHAP (Keeping Form) C. Metcon 5 Rounds For Time 12 Toes To Bar 6 Power Snatch (95/65) SCORE:...

10/26/16 WOD: Halloween Is For Deadlifting

A. Group Warm Up / Stretch 400m Run Posterior Chain Activation B. Strength/CP Battery 16:00 EMOM First: Ensure Athletes Can Get Into Proper Deadlift Positions With PVC Then Work Even: 6 Kettlebell Swings (53/35) Odd: 2 Deads (275/195) C. Aerobic Energy 800m Run For...