WODS (Workout of the Day)

180919

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 knee raises 10 spiderman lungeMetconMetcon (Time)5 RDS for time: 20 weighted lunges 95/65 15 cal ROW/AB -or- 400m RUN 10...

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180904

CrossFit Nauset - CrossFitG-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run/500m Row/600m AB 10 elbows high & outside 10 ohs 10 sots press 10 cassock squat 10 pvc pass thruSKILL:XXXX: Snatch (FOR REFERENCE ONLY; DO NOT SCORE)Snatchwork 2.0 (EMOM10@70%...

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180917

CrossFit Nauset - CrossFitWView Public WhiteboardWarm-upWARM-UP (No Measure)400m RUN, 500m ROW, 600m AB 2 RDS NFT 10 walkIng lunges 10 RKBS 10 over head plate press 10 thoracic high fivesSTRENGTHBehind The Neck Jerk (5x1@90-95%of 1RM):30 rest between...

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180915

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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180914

CrossFit Nauset - CrossFitG-W-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2 RDS NFT 10 arm circles 10 push-ups 10 RKBS :20 handstand holdMetconDuke (Time)30 Cleans 95/65 30 floor presses 30 push pressSTRENGTHA1: Back Squat...

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180913

CrossFit Nauset - CrossFitW-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 3 RDS NFT 10 banded good mornings 10 overhead plate press 10 incline push-up 10 ring rows 10 Russian twistMetconPatton (Time)25 Deadlifts (155/105 lbs) 400 meter...

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180912

CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 2 RDS NFT 10 banded thruster 10 inchworms 10 spiderman lungeMetconMetcon (AMRAP - Rounds and Reps)AMRAP20:00 800m RUN 10 thrusters 95/65 10 burpee over...

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180911

CrossFit Nauset - CrossFitW-M-GView Public WhiteboardWarm-upWARM-UP (No Measure)400m Run, 500m Row, 600m AB 2 RDS NFT 10 walking lunges 10 thoracic high fives 10 medball cleansSKILL:XXXX: Clean (DO NOT SCORE)CleanWork 3.0 (EMOM10: @65%-75% of 1 RM CLEAN)Power...

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180910

CrossFit Nauset - CrossFitM-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m RUN, 500m ROW, 600m AB 2 RDS NFT 10 walkIng lunges 10 RKBS 10 banded thrusters 10 thoracic high fivesSTRENGTHDeadlift (5x1@90-95%of 1RM):30 rest between setsMetconMetcon (AMRAP -...

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180908

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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