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190619

CrossFit Nauset – CrossFit W-G View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m Row, 600m AB 2 RDS NFT :45/:15 rest barbell good morning single leg hop (F-B,L-R) bent knee iron cross pigs on ice skates overhead band press overhead band squat...

190618

CrossFit Nauset – CrossFit M View Public Whiteboard Warm-up WARM-UP (No Measure) 400m Run, 500m Row, 600m AB 2 RDS NFT 10 thoracic high fives 10 samson stretch 10 banded good mornings 10 RKBS 10 medball cleans SKILL: wk :3: Clean (3EMOM@65%, 2EMOM@75%,...

190617

CrossFit Nauset – CrossFit G-M-W View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m row, 600m AB 2RDS NFT 10 banded good morning 10 crossover reach 10 bug to superman 10 back stroke 10 overhead plate press jerk balance STRENGTH A: Split Jerk...

190615

CrossFit Nauset – CrossFit Team WOD View Public Whiteboard Warm-up WARM-UP (No Measure) Choice: Run 400 meters, row 500 meters, 600m AB. 8 banded front squats 10 Spiderman lunge 8 hand release push-ups 10 Slow and low air squats (perfect form) 8 knee raises 10...

190614

CrossFit Nauset – CrossFit W-G View Public Whiteboard Warm-up WARM-UP (No Measure) 400m run, 500m row, 600m AB 10 supermans 10 banded good morning 10 spiderman lunge then EMOM5: 5 knee raises, 5 burpees Metcon Metcon (Time) For TIME: 20-11 Sit-ups 11-20 cal...