WODS (Workout of the Day)

180716

CrossFit Nauset - CrossFitG-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2RDS NFT 10 overhead plate press 10 bug to superman 10 arm circles 10 roll to candlestick 10 squatsSTRENGTHA: Board press (4x3@85%of 1RM)Classic bench press...

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180714

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)Run 400m. Row 500m, or AB 600m 2 RDS NFT 12 banded good morning 12 RKBS 12 progressive box jump 12 Thoracic high fivesMetconSaman (Time)8 RDS for time: 13 deadlifts 185/125 17 wallballs 20/14...

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180713

CrossFit Nauset - CrossFitWView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2 RDS NFT 10 marching bridge 10 reverse lunges 10 Elbows high and outside 10 inchworms 10 ring push upsMetconMetcon (AMRAP - Rounds and Reps)AMRAP15: 10 floor press...

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17028

CrossFit Nauset - CrossFitM-W-GView Public WhiteboardWarm-upWARM-UP (No Measure)500m row/400m run/ 600m AB 2RDS NFT 5 One arm thruster with kettlebell (each arm) 5 Mountain climbers (each leg) 5 Sots press (PVC or bar) 10 Thorasic high fives 10 elbows high and...

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180711

CrossFit Nauset - CrossFitW-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 2 RDS NFT 10 RKBS 10 Squats 10 ring rows 10 bug to supermanMetconMetcon (Time)15-12-9-6 KBS 1.5/1 chest 2 bar pull-upsSTRENGTHA1: Deadlift (5@65%, 5@75%,...

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180710

CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run/500m Row/600m AB 10 elbows high & outside 10 ohs 10 RKBS 10 sots press 10 pvc passthruSKILL:XXXX: Snatch (FOR REFERENCE ONLY; DO NOT SCORE)Snatchwork (EMOM10: @70% of 1RM...

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180709

CrossFit Nauset - CrossFitG-M-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2RDS NFT 10 overhead plate press 10 arm circles 10 back stroke 10 push-ups 10 squatsSTRENGTHA: Push Jerk (7x2@80%of 1RM)MetconMetcon (AMRAP - Rounds and...

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180707

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)Run 400m. Row 500m, or AB 600m 2 RDS NFT 12 banded good morning 12 RKBS 12 progressive box jump 12 Thoracic high fivesMetconMetcon (AMRAP - Rounds and Reps)PARTNER WOD AMRAP22: Partner A 13...

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180706

CrossFit Nauset - CrossFitW-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2 rds 10 marching bridge 10 reverse lunges 10 Elbows high and outside 10 inchworms 10 back strokeSTRENGTHMetcon (Time)for time: 21-15-9-15-21 Power Snatch 95/65...

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180705

CrossFit Nauset - CrossFitGView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m run, 600m AB 2RDS NFT 10 banded goodmorning 10 ring rows 10 firehydrant circles 10 overhead plate press 10 over head lunges 10 knees 2 elbowMetcon300 (Time)25 Pull-ups 50 DL...

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