WODS (Workout of the Day)

180425

CrossFit Nauset - CrossFitM-WView Public WhiteboardWarm-upWARM-UP (No Measure)1min max effort AB 9 ring rows 9 medball clean 9 kbs 9 knee raises 9 overhead plate press 9 inchwormsMetconChristina (AMRAP - Rounds and Reps)AMRAP20: 9 pull-ups 9 sq clean 95/65 9 KBS 1.5/1...

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180424

CrossFit Nauset - CrossFitGView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row 600m AB 2 RDS NFT 9 Barbell good mornings 9 lunges 9 kbs 9 medball cleanSKILL:XXXX: Clean (DO NOT SCORE)CleanWork (EMOM10:@70% of 1RM CLEAN)Hang clean *ground Power...

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180423

CrossFit Nauset - CrossFitG-M-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2RDS NFT 10 fire hydrant circles 10 slow and low air squats 10 supermans 10 walking lungesSTRENGTHA: Front Squat (Establish 3RM)MetconMetcon (Time)5 RDS 20...

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180421

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)Run 400m. Row 500m, or AB 600m 2 RDS not for time 10 Elbows high & outside 10 Squat to stand 10 Marching bridge (each side) 5 Bent-knee iron cross (each side) 5 Single leg deadlifts (each side)...

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180420

CrossFit Nauset - CrossFitM-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m RUN or 500m row or 600m AB 13 banded good morning 13 cossock squat 13 high knees and buttkicks 13 ring rowsMetconNicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep...

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180419

CrossFit Nauset - CrossFitWView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 15 banded good morning 15 bug to superman 15 Inchworms 15 box jump progression 50 Du’s Or 20 attemptsMetconSeven Deadly Sins (Time)10 chest 2 bar pull-ups 20 toes 2...

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180417

CrossFit Nauset - CrossFitW-GView Public WhiteboardWarm-upWARM-UP (No Measure)500m Run/Row/AB 10 cossock squats 10 fire hydrant circles 10 elbows high and outside 10 overhead squats 10 RKBSSKILL:XXXX: Snatch (DO NOT SCORE, REFERENCE ONLY)Snatchwork (EMOM10:@70% of...

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180416

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 3RDS 10 medball cleans 10 ring push ups 10 pvc ohs THEN 5 wall walksWeightliftingThe Other Total (Total Weight)Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat...

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180414

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)Run 400m. Row 500m, or AB 600m 10 Banded good mornings 10 Medicine ball cleans 10 Squat to stand 10 Marching bridge (each side) 5 Bent-knee iron cross (each side) 5 Single leg deadlifts (each...

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180413

CrossFit Nauset - CrossFitM-W-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m RUN or 500m row or 600m AB 13 banded good morning 13 ring rows 13 inchworms 13 overhead plate pressMetconFreddie's Revenge (Time)5 Rounds for Time 5 *Shoulder to Overhead (155/110...

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