WOD

Thur20160414

CrossFit Crescent – CrossFit   Warm-up (No Measure) Run, row or jump rope @ easy pace Dynamic hip & shoulder mobility of choice 2 sets of: 1-3 skin-the-cats 10 goblet squats 2 set of: 5 empty bar front squats 5 strict pull-ups or 10 ring rows Empty bar hang squat clean warm up Metcon (Weight) …

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Wed20160413

CrossFit Crescent – CrossFit   Warm-up (No Measure) Run, row or jump rope @ easy pace Dynamic hip & shoulder mobility of choice 2 sets of: 10 pvc passthroughs 10 PVC overhead squats PVC/empty bar snatch warm up Metcon (Weight) FITNESS A. Power snatch, 10:00 of practice working on snatch pulls and power snatchs SPORT …

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Tue20160412

CrossFit Crescent – CrossFit   Warm-up (No Measure) Run, row or jump rope @ easy pace Dynamic hip & shoulder mobility of choice 2 sets @ easy pace of: 10 single-arm russian kettlebell swings/arm 10 superman holds 3:00 of kip swing technique work (AMRAP – Rounds and Reps) FITNESS 7:00 AMRAP: 10 box jumps, 20 …

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Mon20160411

CrossFit Crescent – CrossFit   Warm-up (No Measure) Run, row or jump rope @ easy pace Dynamic hip & shoulder mobility of choice 2 sets of: 8 rear foot elevated split squats/leg :15-:30 chin-over-bar hold 2 sets of: 8 empty bar back squats 8 empty bar bent over rows Metcon (Weight) SPORT & FITNESS A. …

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Sun20160410

CrossFit Crescent – CrossFit   Warm-up (No Measure) Run, row or jump rope @ easy pace Dynamic hip & shoulder mobility of choice 2 sets of: 10 DB external rotations 10 banded good mornings Short empty bar power clean and jerk warm up Metcon (Weight) FITNESS A. Clean & Jerk, build to a tough single …

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Sat20160409

CrossFit Crescent – CrossFit   Warm-up (No Measure) Run, row or jump rope @ easy pace Dynamic hip & shoulder mobility of choice 2 sets of: 5 dips or 10 hand-release push-ups 10 ketlebell swings 10 sit-ups Metcon (Time) FITNESS & SPORT For time w/a partner*: 800m run 50 ring dips or 80 hand-release push-ups …

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Thur20160407

CrossFit Crescent – CrossFit   Warm-up (No Measure) Run, row or jump rope @ easy pace Dynamic hip & shoulder mobility of choice 2 sets of: 1-3 skin-the-cats 10 DB Powell raises :30 side plank 2 set of: 5 empty bar front squats 5 strict pull-ups or 10 ring rows Empty bar hang squat clean …

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Wed20160406

CrossFit Crescent – CrossFit   Warm-up (No Measure) Run, row or jump rope @ easy pace Dynamic hip & shoulder mobility of choice 2 sets of: 10 PVC passthroughs 10 PVC overhead squats PVC/empty bar snatch warm up Metcon (Weight) FITNESS A. Power snatch, 10:00 of practice working on snatch deadlifts and snatch pulls. SPORT …

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Tue20160405

CrossFit Crescent – CrossFit   Warm-up (No Measure) Run, row or jump rope @ easy pace Dynamic hip & shoulder mobility of choice 2 sets of: :20 passive hang from pull-up bar 10 superman holds 3:00 of kip swing technique work Metcon (AMRAP – Rounds and Reps) FITNESS 8:00 AMRAP: 8 burpee box jump-overs, 20 …

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