Home / W.O.D. (Page 145)

  • 03-08-2013 Friday Workout

    Warmup 200m Run 10 Squats 10 Pushups 10 Squats 10 Pushups SS R&L Bottom Squat Hold Should Roll Outs Stretch Skill/Strength Burgener Warmup Work up to Snatch WOD weights Workout… Continue reading

  • 03-07-2013 Thursday WOD

    Warmup 10 SS R&L 10 OHS 10 Situps 10 Back Extensions 10 Pushups 10 Dips x 2 Rds Skill/Strength Snatch Technique Burgener Warmup Snatch practice with light loads Workout 280m… Continue reading

  • 03-06-2013 Wednesday WOD

    Warm Up 25 jumping jacks 350m ROW x2 Skill HSPU (Handstand pushup) WOD 21-15-9 Front Squat (135/95) HSPU Burpee (2013 Valentine’s Day WOD, CrossFit Nashville – thanks guys!) After Party… Continue reading

  • 03-05-2013 Tuesday WOD

    Warmup Foam Roller 200m Run 10 Pushups Bottom Squat Hold Partner & Band Shoulder Mobility Skill/Strength “The Perfect Air Squat” Turkish Getups Workout Partner WOD 100 KB Swing 100 Partner… Continue reading

  • 03/04/2013 Monday WOD

    Games WOD 13.1 will be announced on Wednesday evening.  Looking forward to an awesome Games season – If you have questions about registering for The Games, please ask.  We are… Continue reading

  • 03/02/2013 Saturday WOD

    2000M ROW Partner WOD 250M row and 20 squats 20 situps 20 pushups One partner rows while other partner works through the list of work. At the end of the… Continue reading

  • 03-01-2013 Friday WOD

    Warmup 100m Run 20 Wall (facing) Squats 15 Jumping Pullups 10 Kettlebell Swings x 3 Rds Skill/Strength Snatch! Workout “Fran” 21-15-9 Thrusters Pullups After Party Superman to Hollow Holds Plank

  • 02-28-2013 Thursday WOD

    Warmup 10 Dirty Dog 10 Donkey Kicks 10 Back Ext 10 Situps 10 Pushups 10 Squats For 12 min Skill/Strength Squat Variations (goblet, jumping) Burpee Variations (bar over) Snatch Workout… Continue reading

  • 02-27-2013 Wednesday WOD

    Warmup “CrossFit Warmup” + Run 15 SS R & L 15 OHS 15 Situps 15 Back Ext 15 Pullups 15 Dips 400m Run Skill/Strength Toes to Bar/Knees to Elbow (T2B/KTE)… Continue reading

  • 02-26-2013 Tuesday WOD

    Warmup 500m Row 10 Forward Lunges 10 Backwards Lunges 1min Bottom Squat Hold 2min Jump Rope x2 Rds Skill/Strength Toes to Bar/Knees to Elbow 20min to find 5RM Clean &… Continue reading

 

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  • 12/15/17 Friday WOD

    Strength – DELOAD 4 x 2 FS / 4 BS at 65% squat set then. . . 20 situps 10 RDL (5R, 5L) WOD 15-20-30-20-15 Kb swing wallball For Time… Continue reading

     
 

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