#1 Zero (Rounds) CrossFit
Workout of the Day
Drills and Skills:
Rope Climb
15 Min Amrap of:
1 Legless Rope Climb 15ft
10 Front Rack Lunges 50/35
30 Double-unders
S&B:
75m DB Death March, AHAP *while maintinaing correct positioning | | 100% |  | |  | 0% |
Programmed: Sat,May30,2020 Tue,Sep3,2019 Sun,Aug4,2019 Sun,May5,2019 Tue,Apr9,2019 Sun,Feb3,2019 Fri,Jul14,2017| 1st | 6+11 | Brittney T Fri, Jul 14, 2017 | | 2nd | 6+10 | Christine H Fri, Jul 14, 2017 | | 3rd | 6 | Kristen W Fri, Jul 14, 2017
Leslie Fri, Jul 14, 2017
April Fri, Jul 14, 2017 | | 1st | 9+13  | Lee E Fri, Jul 14, 2017 | | 2nd | 9+1 | Jacob D Fri, Jul 14, 2017 | | 3rd | 8 | Alan N Fri, Jul 14, 2017 |
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'Snow Eva' Happy New Years 2019!!! (Time-Rx3) CrossFit,Girls
Snow Eva
5 rounds for time of:
Row 800 meters
30 kettlebell swings 70/53#
30 pull-ups
Rx2 - Intermediate Option
5 rounds for time of:
Row 800 meters
30 kettlebell swings 53/35#
30 pull-ups
Rx3 - Beginner Option
5 rounds for time of:
Row 400 meters
20 kettlebell swings - Safe weight
20 pull-ups assisted | | 0% | | | | 0% |
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(Advanced Teens) Mini Murph (Time) Teens (13-18)
Warm Up:
Group Dynamic/Stretch
WOD:
800m Run
50 Pullups
100 Pushups
150 Squats
800m Run
Challenge:
Muscle Up Work if Time Allows | | 0% | | | | 0% |
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01.12.17 (Reps) Kids (5-8)
QOD: What does it mean to be fit?
Warm Up: Practice double unders/jump rope 5 mins
Banded crab and monster walks
Banded Bridges
Sidelying leg lifts against wall 2x10
Skill: Broad Jumps
WOD: 8 minute AMRAP
3 Broad jumps
6 Sit ups
9 Push Ups
Challenge: How many sit ups in 1 minute
How many burpees in 1 minute
How many squates in 1 minute | | 0% | | | | 0% |
| 1st | 29:14 | Kevin G Thu, Jan 12, 2017 | | 2nd | 24:20 | Rob F. Thu, Jan 12, 2017 |
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01.26.17 (Reps) Kids (5-8)
QOD: What is your favorite healthy meal?
Warm Up: Hula Hoops 3 mins
Tabata: 20/10
- candlesticks
- planks
- jumping jacking
Skill: Wall balls/pistols
WOD: 8 min AMRAP - increase by 2 reps each round
2 pistol squats
2 sit ups
2 wall balls
Game: Tic Tac Toe relay | | 0% | | | | 0% |
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01.5.17 (Time) Kids (5-8)
Question of the Day: What do you hope to accomplish for yourself this new year?
Warm Up: Partner A Suicides/Partner B Push ups
Partner A Suicides/Partner B hold squat
Partner A Suicides/Partner B mountain climbers
Skill: heel balance & box squats
WOD: Fight Gone Bad - 2 rounds, perform each movement for the 1 minute
-squats
-burpees
-jumping jacks
-sit ups
-grasshoppers
-rest
Game! | | 0% | | | | 0% |
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08.17.16 (Time)
Warm Up:
400m Run
200m Backward Run
400m Run
200m Backward Run
Agility/Power:
Circle/Cone Drills
Agility Ladder
Pop Ups
Strength (3 times through):
Lower Body Circuit
*5 Box Squats (2 sec down, 1 sec pause, explode up)
*5 Box Jumps (max height)
Upper Body Circuit
*5 Heavy Bench
*10 Ring Rows
Conditioning:
10 Burpees OTM for 10 Min
Challenge:
Partner Tire Flips if time allows | | 0% | | | | 0% |
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08.24.16 (Time)
Warm UP:
4 X 200m Run
Increasing speed each round
Speed/Agility
Cone Drill
Shuttle Sprints
Power/Strength
5X10 Deadlifts - PERFECT FORM
5X10 Shoulder Press
5 PopUps between sets
WOD
Complete 6 Rounds:
Supine Ring Rows – 12 Reps
Sprint – 20 yd Shuttle
Slam Balls – 12 Reps
Rest :60 seconds | | 0% | | | | 0% |
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08.31.16 (Time)
Warm Up
400m Run
100m Backward Run
400m Run
100m Backward Run
Agility
Cone Drills
Strength/Power
5X5
Heavy Back Squat
Dumbbell Row
Box Jump
Dumbbell Bench Press
Conditioning
1 Min – Dynamic Push Ups – Max Reps
1 Min – Walking Lunges (overhead Plate)– Max Reps
1 Min – Russian Twist w/ plate – Max Reps
1 Min - Rest
Challenge:
Death by Burpee Box Jumps | | 0% | | | | 0% |
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09.04.16 (Time) Teens (13-18)
Warm up:
2 x 400 Tempo Run
Strength Work:
Jerk paused :03 in dip and catch
1RM, then -20% x 3
5 Rounds:
10 x unbroken shoulder to overhead @ 63% of Jerk
:90 rest between rounds
WOD
10 Rounds
1 Bear Complex
20 Double Unders (2:1 singles)
10 GHD (or weighted sit ups)
Gymnastic work if time allows | | 0% | | | | 0% |
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09.07.16 (Time)
Warm Up:
1 Mile Run
Agility/Speed:
Ladder Drills
Strength/Power:
5 Rounds
10 Back Squats
10 Seated Box Jumps
https://www.youtube.com/watch?v=3J2-BMPyRmU
*5 Pop Ups between rounds*
Conditioning
12 Min AMRAP of:
10 Front Rack Walking Lunges
10 Ring Rows
10 Slam Balls | | 0% | | | | 0% |
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09.07.17 (Time) Kids (5-8)
Warm Up: CrossFit Baseball
Home plate: foward roll
bear crawl to first base
First Base: 10 squats
lunge walk to second base
Second Base: 10 grasshoppers
roving plank to third base
Third Base: 10 jumping jacks
grapevine to home
Throw ball into tire
Skill: Push press - wall drill: facing wall, perform push presses with elbows slightly touching the wall
WOD: 3 rounds
7 dumbbell hang power cleans
3 box jump overs
7 push presses | | 0% | | | | 0% |
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09.11.16 (Time) Teens (13-18)
Warmup:
400m run
Group dynamic and stretch
WOD: Crossfit Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target | | 0% | | | | 0% |
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09.25.16 (Time) Teens (13-18)
Strength:
B Squat 3 @70%, 3 @ 80, 3x3 @90%
Hang Clean + Jerk (build to heaviest)
Midline 3 X 20 GHD's
WOD
30 Burpee Bar MU or pull-ups for time | | 0% | | | | 0% |
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1 MILE RUN OUTSIDE (Time)  Cardio
1 mile outside run.
Please post your time as MM:SS. | | 0% | | | | 0% |
| 1st | 6:36 | Monica H Thu, Mar 15, 2018 | | 2nd | 7:02 | Kelly Z Mon, Oct 31, 2016 | | 3rd | 7:18 | Annemarie Tue, Sep 3, 2019 | | 1st | 5:39 | Josiah Sun, Sep 1, 2019 | | 2nd | 6:21 | Jason W Mon, Jul 29, 2019 | | 3rd | 7:21 | Chaz Tue, Jul 30, 2019 |
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1.19.17 (Time) Kids (5-8)
QOD: What are other ways to stay fit?
Warm Up: Front squat relay (dodge ball between elbows, run around cone and pass off to next teammate)
3 rounds
10 supermans
10 situps
10 mountain climbers
Skill: Thrusters
WOD: 15-12-9-6-3
Thrusters
Box Jumps
Game! | | 0% | | | | 0% |
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1.2.18 (Time) Kids (5-8)
Warm Up: 3 rounds
3 forward rolls
Bear Crawls
Lunge Walk
Roving Plank
Skill: Super SLOW Squat
WOD: 10-9-8-7-6-5-4-3-2-1
Squats
Shoulder Press
Game: Statue Tag | | 0% | | | | 0% |
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10.10.17 (Time) Kids (5-8)
Warm Up: relay races
Skip
Run
Bear crawls
Lunge walk
Spider-Man walk
Skill: tuck jumps
WOD: Crossfit baseball - 9min AMRAP
Home: 2 forward rolls
1st: 3 thrusters
2nd: 3 burpees
3rd: 3 tuck jumps
Jump on box to score a point
Game: Jegna | | 0% | | | | 0% |
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10.12.17 (Reps) Kids (5-8)
Warm up: sharks and minows outside
Skill: line jumps (light on feet and fast)
WOD: Tabata (45/15)
Mountian climbers
pushups
line jumps
sit ups
Game: river plates | | 0% | | | | 0% |
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10.16.16 (Time) Teens (13-18)
Warm up:
800m Run
Group Stretch
Strength:
Front Squat accumulate 12 reps @80%
Snatch Pulls 5X3 @ 110%
10 Min EMOM:
1 squat clean @80%-90%
Conditioning:
Metcon 3 RFT
21 cal row
15 bar over Burpees
9 Sq Snatch
Midline 100 Hollow Rocks | | 0% | | | | 0% |
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