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200324

CrossFit Nauset – CrossFit GMW Warm-up WARM-UP (No Measure) 500m Row/600m AB 2RDS NFT 10 elbows high & outside 10 snatch lands 2,4,6 10 sots press 10 pvc pass thru 10 Overhead squat SKILL: XXX: Snatch (DO NOT SCORE) wk3: Snatchwork 2.0 (EMOM10: @70% of...

200323

CrossFit Nauset – CrossFit GM View Public Whiteboard Warm-up WARM-UP (No Measure) 500m row, 600m AB 2RDS NFT 2 plank walk in circles 10 ring push-ups 10 rkbs 10 arm circles 10 thoracic high fives STRENGTH XXX: Bench Press (5@40%, 5@50%, 5@60%of 1RM)...

200321

CrossFit Nauset – CrossFit SORRY NO TEAM WOD TODAY -limited movements -limited equipment -small footprint Warm-up WARM-UP (No Measure) Run 400m. Row 500m, or AB 600m 2 RDS not for time 10 Elbows high & outside 10 Squat to stand 10 Marching bridge (each...

200320

CrossFit Nauset – CrossFit W Warm-up WARM-UP (No Measure) 500m row, 600m AB 2RDS NFT 10 banded good morning 2 inchworms 10 cat/cow stretch 2 inchworms 10 kb single leg deadlift 2 inchworms 10 knee raises 2 inchworms STRENGTH A: Sumo Deadlift (8×2@85%of...

200319

CrossFit Nauset – CrossFit WMG Warm-up WARM-UP (No Measure) 500m ROW/600mAB 10 single leg deadlift 2 inchworms 10 cossack squat 2 inchworms 10 ring push-ups 2 inchworms 10 spiderman lunge Metcon Metcon (AMRAP – Rounds and Reps) AMRAP11: 30 Floor Press...