Wednesday, 09/27/17

20 minute AMRAP -Run Sprint, 100 m -15 Toes-to-bars -30 AbMat Sit-ups -15 Push-ups -10 Overhead Squats, 95/65 lbs  

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Tuesday, 09/26/17

Warm Up: Pass Throughs with PVC Banded shoulder mobility Clean and jerk progressions with PVC then empty barbell 3×10 medball cleans as a group Olympic Lifting: 8 minutes to find 1 rep max Clean and Jerk Rest 8 minutes ~then~ 8 minute AMRep of: -Clean and jerk @ 80% of 1RM 10 minutes of skill […]

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Monday, 09/25/17

Warm Up: 10 each of: -PVC passthroughs -Forward, backward rotations 4 Minute AMRAP of: -15 cal Row -15 Dumbbell Push Press Strength: -Strict Press -5-5-3-3-3 Conditioning: 3 rounds, 30 secs per station, of: -Row Calories -Rest 30 secs -GHD Sit-up -Rest 30 secs -Shuttle Run, 60 ft -Rest 30 secs -Box Jump, 24/20 in -Rest […]

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9/23/17 No Team WOD

Due to the A-State Howler and members participating, we will not be hosting TeamWOD today. If you want a good Saturday workout, enjoy a run at the park, go play a new sport, or come participate in the 7 mile obstacle course, The Howler. https://arkansasstateuniversity.formstack.com/forms/the_howler

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Friday, 09/22/17

Warm Up: 3 steady rounds of -row 150 meters -10 DB push press -15 abmat sit ups -20 second front rack hold at 85% of front squat max Strength: -Front squat -5×5 Conditioning: For Time: 21-15-9 of -Toes-to-bar -Shoulder-to-Overhead, 135/95 lbs

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Thurdsay, 09/21/17

PARTNER WOD! There will be rowing There will be Tires There will be sledge Hammers There will be medicine balls THERE WILL BE SWEAT!

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Wednesday, 09/20/17

Warm Up: 3 rounds of -5 kettlebell swings -10 double Unders -5 Pull Ups -10 Push Ups -5 Ring Dips -1 minute rest Strength: -5X5 Bench Press #CrossFittersBenchToo Conditioning: Complete as many rounds as possible in 8 mins of: -15 Kettlebell Swings, 2/1.5 pood -30 Double Unders -4 Bar Muscle-ups

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Tuesday, 09/19/17

Warm Up: Down and back x2 -high knees -butt kicks -toe touches then -10 jumping medball squats -10 medball squat and toss WOD For time: -Run, 800 m -20 Wall Balls, 20/14 lbs, 10/9 ft -10 Burpees -Run, 600 m -30 Wall Balls, 20/14 lbs, 10/9 ft -10 Burpees -Run, 400 m -40 Wall Balls, […]

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Monday, 09/18/17

Today’s WOD is “Kaden”. Kaden Erickson was a member of our CrossFit Kid’s Class that was battling Leukemia. Kaden passed away on September 18, 2015 and this HeroWOD is in honor of him. “Kaden” As many reps in 11 mins as you can of: 30 Pull-ups 20 Snatches, 135/95 lbs 30 Box Jumps, 24/20 in […]

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Friday, 09/15/17

Strength: Back Squat 5×1 Interval: 4 rounds: 1:30 of work / 1:30 of rest. – 150 meters, -6 burpees over rower, -as many air squats as possible in remainder of work interval

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