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WODS (Workout of the Day)

190525

CrossFit Nauset - CrossFitTeam WODView Public WhiteboardWarm-upWARM-UP (No Measure)Run 400m. Row 500m, or AB 600m 10 yards pigs on skates 15 Squat to stand 15 Marching bridge (each side) 15 banded good morning 15 progressive box jumps. 15 overhead plate press 15...

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190524

CrossFit Nauset - CrossFitW-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2 RDS NFT 10 samson stretch 10 rkbs 10 spiderman lunge 10 rkbs 10 fire hydrant circles 10 squatsMetconMetcon (Time)21-15-9 Power Snatch 95/65 burpees over...

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190523

CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2RDS NFT 10 Overhead squats PVC 2 inchworms 10 banded good mornings 10 overhead plate press 2 inchworms 10 rkbs 10 thoracic high fives 2 inchwormsMetconChoose "A"...

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190522

CrossFit Nauset - CrossFitG-M-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 10 firehydrant circles 10 marching glute bridge 10 knee raises/sit-ups 10 bent knee iron cross 10 squatsMetconMetcon (AMRAP - Reps)3RDS for reps: 1min wallballs...

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190521

CrossFit Nauset - CrossFitG-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2 RDS NFT 10 spiderman lunge 5 big hip, big shrug 5 medball cleans 10 cassock squatsSKILL:XXXX: Clean (FOR REFERENCE ONLY; DO NOT SCORE)Wk 7: CleanWork 3.0...

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190520

CrossFit Nauset - CrossFitWView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 3RDS NFT 10 banded good morning 10 push-ups w/ bb 10 rkbs 10 goblet squatSTRENGTHA: Board press (5x1@90%-95%of 1RM)Classic bench press to a dimensional...

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190518

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

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190517

CrossFit Nauset - CrossFitM-W-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2 RDS NFT 10 samson stretch 10 rkbs 10 fire hydrant circles 10 spiderman lunge 10 rkbs 10 squatsMetconMetcon (Time)4 RDS for TIME: 25 RKBS 1.5/1 25 Lunges 400m...

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190516

CrossFit Nauset - CrossFitM-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2RDS NFT 10 Squats 2 inchworms 10 banded good mornings 10 overhead plate press 2 inchworms 10 spiderman lunge 10 thoracic high fives 2 inchwormsMetconThe Hateful...

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190515

CrossFit Nauset - CrossFitGView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 10 bug to superman 10 marching glute bridge 10 banded thrusters 10 bent knee iron cross 10 ring rowsMetconTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute...

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