WODS (Workout of the Day)

181119

CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)400m RUN, 500m ROW, 600m AB 2 RDS NFT 10 banded good mornings 10 rkbs light and slow 10 single leg dealift 10 SquatsSTRENGTHDeadlift (4x2@90%of 1RM)Touch & Go!MetconMetcon (AMRAP - Rounds...

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181117

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)RUN 400m, ROW 500m, AB 600m, then 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...

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181116

CrossFit Nauset - CrossFitG-M-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2 RDS NFT 8 inchworms 8 spiderman lunge 8 one arm KBS (each arm) 8 single leg hops (F-B, L-R)MetconMetcon (AMRAP - Rounds and Reps)AMRAP13: 7 DB/KB hang power...

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181114

CrossFit Nauset - CrossFitWView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 2 RDS NFT 8 banded good morning 8 arm circles 8 rkbs 8 overhead plate press 8 snatch landsMetconMetcon (AMRAP - Rounds)AMRAP11: 4 Deadlift 155/105 3 Hang Power...

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181024

CrossFit Nauset - CrossFitG-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 2 RDS NFT 10 Knee raises 10 arm circles 10 single leg hops (F-B,L-R)MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsSTRENGTHA1: Sumo Deadlift (2x8@75%...

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181023

CrossFit Nauset - CrossFitW-G-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2 RDS NFT 10 spiderman lunge 10 RKBS 10 medball cleans 10 thoracic high fives 10 banded good morningsSKILL:Clean (3EMOM@65%, 2EMOM@75%,...

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181022

CrossFit Nauset - CrossFitG-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m RUN, 500m ROW, 600m AB 2 RDS NFT 10 walkIng lunges 10 goblet squats 10 fire hydrant circles 10 banded good morningsSTRENGTHPush Jerk (4x3@85%of 1RM)MetconMegatron (Time)30 thrusters...

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181020

AnnouncementsHOODIE PRE-SALE GOING ON NOW, OCT 15-21.CrossFit Nauset - CrossFitTeam WODView Public WhiteboardWarm-upWARM-UP (No Measure)Run 400m. Row 500m, or AB 600m 2 RDS not for time 10 Squat to stand 10 Marching bridge (each side) 10 banded good morning 10 Ring...

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181012

AnnouncementsHOODIE PRE-SALE GOING ON NOW, OCT 15-21.CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 3 RDS NFT 5 mountain climbers (ea leg) 5 inchworms 5 marching bridgeMetconMetcon (3 Rounds for reps)for reps:...

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181018

AnnouncementsHOODIE PRE-SALE GOING ON NOW, OCT 15-21.CrossFit Nauset - CrossFitW-G-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2 RDS NFT EMOM3: 5 wallball shots 5 SDHP 5 box jumps 5 push press REST 1 MINMetconFight Gone Bad (3 Rounds...

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