WODS (Workout of the Day)

180220

CrossFit Nauset - CrossFitGView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 800m AB, 75 Du's 3 RDS 10 elbows high and outside 10 OHS with PVC 10 yards pigs on ice skates 6 PVC passthruSKILL:XXXX: Snatch (DO NOT SCORE, REFERENCE ONLY)Snatchwork 3.0...

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180219

CrossFit Nauset - CrossFitW-G-MView Public WhiteboardWarm-upWARM-UP (No Measure)500m AB/Row 2RDS NFT 10 squats 5 inch worms 10 kbsMetconMetcon (Time)5RDS for time: 9 squats 7 burpees 5 power clean 155/105STRENGTHA: Bench Press (3@70%, 3@80%, 3+@90% of...

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180217

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)Row 200 meters 10 Banded good mornings 10 T2B/k2e/knee raises 10 Squat to stand 10 Marching bridge (each side) 10 Elbows high and outside (PVC or Bar)MetconMetcon (AMRAP - Reps)Partner WOD...

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180216

CrossFit Nauset - CrossFitG-WView Public WhiteboardWarm-upWARM-UP (No Measure)30 cal row/AB 12 good morning empty barbell 12 overhead plate press 12 ring push-ups 12 db push press 12 supermansMetconMetcon (Time)For time: 30 deadlifts 95/65 30 push-ups 30 hang power...

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180214

CrossFit Nauset - CrossFitM-G-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500M row, 15 cal AB, 100 DU's 2 RDS NFT 10 wallballs 10 Banded passthru's 10 marching bridge 10 banded tricep extensionMetconMetcon (Time)"Valentines Day with the girls" Karen...

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180213

CrossFit Nauset - CrossFitG-MView Public WhiteboardWarm-upWARM-UP (No Measure)Row 500 2rds of 10 banded good morning 10 sdhp 10 walking lunges 10 bug to superman 10 arm circlesSKILL:Power Clean (3EMOM5: @65%, 2EMOM5: @75%, 1EMOM5:@85% of 1 RM)add 5# from...

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180212

CrossFit Nauset - CrossFitWView Public WhiteboardWarm-upWARM-UP (No Measure)500m AB/Row 10 single leg deadlift 10 elbow high and outside 10 banded good mornings 10 spiderman lunge 10 push jerks (empty bar)STRENGTHA: Clean and Jerk (6min to establish a 1RM)MetconMetcon...

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180210

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)Row/AB 25 cal 10 Banded good mornings 10 Medicine ball cleans 10 Squat to stand 10 Marching bridge (each side) 10 Elbows high and outside (PVC or Bar) 10 Overhead plate press 10 yards...

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180209

CrossFit Nauset - CrossFitM-G-WWarm-upWARM-UP (No Measure)400m Row/AB 3 rds NFT 10 ring rows 10 squats 10 one arm KBS 1:00 Du practiceMetconMetcon (AMRAP - Rounds and Reps)AMRAP15: 50 Du's 20 one arm snatches 50/35 3 Strict chin-upsSTRENGTHA: Front Squat...

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180208

CrossFit Nauset - CrossFitM-WWarm-upWARM-UP (No Measure)500m Row/AB 2 RDS 10 cossack squats 10 SDHP 10 step-ups 10 overhead plate pressMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,...

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