WODS (Workout of the Day)

180820

CrossFit Nauset - CrossFitG-W-MView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2RDS NFT 10 bug to superman 10 inchworms 10 ring push-ups 10 kbsSTRENGTHA: Bench Press (5x1@90%-95%of 1RM)MetconHelen (Time)3 Rounds for time of: 400m...

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180818

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)Row/AB 250 meters. Then complete 2 rounds of the following: 10 yards Walking RDL and leg swings 5 Medicine ball push-up 5 Jumping pull-ups 5 Marching bridge (each side) 5 Ring rows 30 seconds...

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180817

CrossFit Nauset - CrossFitG-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2 RDS NFT 10 rkbs 10 elbows high and outside 10 toes 2 bar 10 marching bridgeMetconMetcon (AMRAP - Rounds and Reps)AMRAP18: 25 snatches 95/65 50 floor...

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180816

CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)500m row/400m run/ 600m AB 2RDS NFT 10 goblet squats 20 single leg hops (front-back, left-right) 10 Thorasic high fives 10 arm circles 10 banded thrustersMetconA: 1-Mile Run (Time)Max Effort...

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180808

CrossFit Nauset - CrossFitG-M-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m Row, 600m AB 2 RDS NFT 10 rkbs 10 banded good mornings 10 incline push-ups 10 overhead plate press 10 spiderman lungeMetconMetcon (Time)5 RDS for time: 400m Run 21 walking...

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180814

CrossFit Nauset - CrossFitW-MView 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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180813

CrossFit Nauset - CrossFitGView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2RDS NFT 10 Overhead plate press 10 Thoracic high fives 10 knee raises 10 back stroke 5 band pulls (slowly)STRENGTHA: Push Jerk (4x3@85%of 1RM)MetconTabata...

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180811

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWARM-UP (No Measure)Choice: Run 400 meters, row 500 meters, or 50 double unders. Then complete the following: 8 One arm thruster with kettlebell (each arm) 10 yards Spiderman lunge 8 Downward dog push-ups 8 Slow...

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180810

CrossFit Nauset - CrossFitM-G-WView Public WhiteboardWarm-upWARM-UP (No Measure)400m run, 500m row, 600m AB 2 RDS NFT 10 overhead plate press 10 Knees to elbow 10 ring push-ups 10 progressive box jumpMetconMetcon (Time)for time: 15-12-9-6 Thruster 75/55 Box jump 24/20...

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180809

CrossFit Nauset - CrossFitG-MView Public WhiteboardWarm-upWARM-UP (No Measure)500m row/400m run/ 600m AB 2RDS NFT 10 banded thrusters 20 single leg hops (front-back, left-right) 10 Thorasic high fives 10 arm circles 10 progressive box jumpsMetconShockwave (Time)10...

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