WODS (Workout of the Day)

190122

CrossFit Nauset - CrossFitM-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run/500m Row/600m AB 2RDS NFT 10 elbows high & outside 10 ohs 10 sots press 10 cassock squat 10 pvc pass thruSKILL:XXXX: Snatch (FOR REFERENCE ONLY; DO NOT SCORE)wk5: Snatchwork...

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190121

CrossFit Nauset - CrossFitWView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2RDS NFT 10 bug to superman 10 single leg deadlift 10 goblet squat 10 banded good morningSTRENGTHA: Sumo Deadlift (5x1@90%-95%of 1RM)MetconMetcon...

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190119

CrossFit Nauset - CrossFitTeam WODView Public WhiteboardWarm-upWARM-UP (No Measure)Choice: Run 400 meters, row 500 meters, 600m AB. Then complete the following: 8 banded thrusters 10 yards Spiderman lunge 8 push-ups 8 Slow and low air squats (perfect form) 8 Bridge up...

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190118

CrossFit Nauset - CrossFitM-G-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m RUN, 500m ROW, 600m AB 2 RDS NFT 10 banded good morning 10 bug to superman 10 knee raises 10 squats 10 ring push-upsMetconThree Wise Men Tribute (3 Rounds for reps)“Jeremy” Complete...

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190115

CrossFit Nauset - CrossFitM-W-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2 RDS NFT 10 spiderman lunge 10 big hip, big shrug 10 RKBS 10 medball cleans 10 thoracic high fivesSKILL:XXXX: Clean (FOR REFERENCE ONLY; DO NOT SCORE)Wk 5:...

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190114

CrossFit Nauset - CrossFitW-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2RDS NFT 10 bug to superman 10 inchworms 10 ring rows 10 banded good morningSTRENGTHA: Pendlay Row (5x1@90%-95%of 1RM)MetconMetcon (Time)For TIME: 10-1...

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190112

CrossFit Nauset - CrossFitTeam WODView Public WhiteboardWarm-upWARM-UP (No Measure)Run 400m. Row 500m, or AB 600m 2 RDS NFT 10 Elbows high & outside 10 Squat to stand 10 Marching bridge (each side) 10 banded good morning 10 progressive box jumps. 10 Ring rows 10...

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190111

CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)400m RUN, 500m ROW, 600m AB 2 RDS NFT 10 banded good morning 10 bug to superman 10 knee raises 10 squats 10 ring push-upsMetconTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata...

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190110

CrossFit Nauset - CrossFitM-W-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2 RDS NFT 10 Squats 10 progressive box jumps 10 ring rows 10 single arm KBS 10 bent knee iron crossMetconMetcon (AMRAP - Rounds and Reps)AMRAP21: 30 box jumps...

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190109

CrossFit Nauset - CrossFitG-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 2 RDS NFT 10 spiderman lunges 10 knee raises 5 single leg hops (each side) 10 arm circles 10 overhead plate pressMetconAnnie (Time)50-40-30-20-10 Double-unders...

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