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WODS (Workout of the Day)

190719

CrossFit Nauset - CrossFitW-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2 RDS NFT 10 firehydrant circles 10 marching bridge 10 knee raises 5 roll to candlestick 10 squats 10 single leg hopsMetconMetcon (AMRAP - Rounds and...

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190718

CrossFit Nauset - CrossFitGView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2RDS NFT 10 Squats 2 inchworms 10 banded good mornings 2 inchworms 10 medball cleans 10 overhead plate press 2 inchworms 10 spiderman lunge 10 bent knee iron cross...

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190717

CrossFit Nauset - CrossFitWMGView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 2 RDS NFT 10 elbows high and outside 10 single leg hops (F-B,L-R) 10 spiderman lunge 10 close grip push-ups 10 ring rows 10 single leg deadliftsMetconMetcon (3...

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190716

CrossFit Nauset - CrossFitW-GView Public WhiteboardWarm-upWARM-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 cleansSKILL:wk :7: Clean (3EMOM@65%, 2EMOM@75%,...

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190715

CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2RDS NFT 10 banded good mornings 2 inchworms 10 bent knee iron cross 2 inchworms 10 squats 2 inchworms 10 mod glute bridgeSTRENGTHA: Sumo Deadlift (4x3@of...

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190713

CrossFit Nauset - CrossFitTeam WODView Public WhiteboardWarm-upWARM-UP (No Measure)Choice: Run 400 meters, row 500 meters, 600m AB. 10 cossock squat 8 hand release push-ups 10 Slow and low air squats (perfect form) 8 knee raises 10 Sots press (PVC or bar) 8 Fire...

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190711

CrossFit Nauset - CrossFitGMView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2 RDS NFT 10 barbell good mornings 10 overhead plate press 10 bug to superman 10 ring rows 10 wring out the towel 10 progressive box jumpsMetconDallas 5 (5 Rounds...

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190710

CrossFit Nauset - CrossFitWView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 2 RDS NFT 10 elbows high and outside 10 back stroke 10 spiderman lunge 10 banded good morningMetconMetcon (Time)21-18-15-12 DB snatches 50/35 Step-ups (weighted)...

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190709

CrossFit Nauset - CrossFitW-M-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run/500m Row/600m AB 2RDS NFT 10 elbows high & outside 10 snatch lands 2,4,6 10 sots press 10 cassock squat 10 pvc pass thruSKILL:Power Snatch (3EMOM5:@50%, 2EMOM4:@60%,...

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190708

CrossFit Nauset - CrossFitMWView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2RDS NFT 10 banded good mornings 2 inchworms 10 bent knee iron cross 2 inchworms 10 squats 2 inchworms 10 mod glute bridgeSTRENGTHA: Pendlay Row (4x3@of...

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