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What's your WOD (workout of the day) : Swingers Discussion 21340810117
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FORUMSGeneral DiscussionsFitnessWhat's your WOD (workout of the day)
TOPIC: What's your WOD (workout of the day)
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Congrats~~241or2others!!! Gonna kick ass in the Open this year?

Las Vegas NV
 
 
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2nd place (masters) in a local CF competition today. First place was a games athlete from last year. Just a few seconds apart on two of the workouts. He killed me on deadlift though. Good day.

Virginia Beach VA
 
 
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"Cindy". It was the first time I had done it, got 15rd+12 at Rx. The wife got 13 rounds. Always feels good to beat the wife! :)

Highland MI
 
 
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Today's SKILL... was "Bring Sally Up" ( look for that on YouTube)

then....

6 rds of 400m row... 20 Box Jumps.. 12 pullups....

our box is hitting it hard to train up for The CrossFit Open!

Leland NC
 
 
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Hell Week has started

1/6 (my birthday): "Bradshaw"

10 rds: 3 handstand pushups, 6 deadifts 155 lb, 12 pullups, 24 double unders

31:42

After work went back to do my Birthday Bear (this year's tradition for the members at our box). 51 reps of Bear Complex with 85 lb.

1/7: "Jack" 20 min AMRAP

10 Push Press 75 lb, 10 Kettlebell swings 16 kg, 10 box jumps 20"

9 rds + 10 reps.

1/8: will be done after work

5 rds 10 HSPU (deficit), 15 Thrusters (not sure about the weight yet), 20 Burpees over the barbell, 25 pullups (my arms/lats are already sore from Monday's pullups). I don't like this WOD.

mrs svc

Las Vegas NV
 
 
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elliptical, cross training course.

squats, plies, and crunches, followed by a quick yoga stretching course.

Manville NJ
 
 
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After 2 weeks of back loading carbs... And drinks.... Today's workout was a bitch... But not hard by any means...

Skills: front squat 1x7 - 1 rep Max ( 255)

WOD: 3 rds 1000 m row, 11 Clean High Pulls, 7 strict press (Rxs 95 lbs)

Cash Out: 3x10 GHD sit-ups with 20 lb med ball and 3x10 back ext.

Leland NC
 
 
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Our coaches have good Crossfit programming experience. Good mixture of strength and MetCons. Most WODs average 12 min, ranging from 5 to 17 min is the goal. Longer WODs maybe every other week. Open gym on Sat and Sun for working on skills or if we want to do a long benchmark.

Our version of 12 Lifts of Christmas was:

1 Clean Jerk

2 Muscle Ups

3 Wall balls

4 Medicine Ball Cleans

5 Push press

6 pullups

7 Sumo Deadlift High Pulls

8 Kettlebell Swings

9 Box Jumps

10 Jumping Lunges

11 Burpee Broad Jumps

12 Hand stand push ups

(done just like the song: 1, 2-1, 3-2-1-, 4-3-2-1, etc). 36:00 this year (3 min slower than last year, my pullups stamina disappeared).

Las Vegas NV
 
 
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Leg Day today...Sunday...

Squats

2 warmup sets

4 working sets 6-8 reps

Lunges

4 sets 6-8 reps

Stiff LeggedDeadlifts

4 sets 6-8 reps

Sled

4 Sets 10-12 Reps

Machine Press

4 Sets 15 Reps

Leg Extensions

4 sets 15 reps

Leg Curls

4 Sets 15 Reps

Then, I fall over and sleep at the gym, after a seizure...

Mokena IL
 
 
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Anybody follow Outlaw? Invictus? OPT? CFNE Comp WOD?

-J

Bethlehem PA
 
 
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TOPIC: What's your WOD (workout of the day)