Daily WOD

WOD 20-09-17

Strength  Push Press 10-10-10 METCON 4 Rounds 18 Cal AAB 15 Toes 2 Bar 12 Single Arm Push Press / Arm 24/16 Rest 2 Minutes

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September 19, 2017

WOD 19-09-17

Strength Snatch Pull + Power Snatch + Snatch 1-1-1, 4×1 METCON For Time: 35 Power Snatch  40/25kg 15 Muscle Ups 25 Power Snatch 55/35 30 C2B 15 Power Snatch 70/45 45 Pull Ups  

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September 18, 2017

WOD 18-09-17

METCON ” LOREDO” 6 Rounds 24 Air Squat 24 Push Ups 24 Walking Lunge 400m Run

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September 17, 2017

TEAM WOD 16-09-17

Teams of 3  3 Rounds 400m Run (together) 75 HSPU 75 Burpees Box Jump Over 75 C2B 300 Double Under

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September 15, 2017

WOD 15-09-17

Strength Front Squat (5551) 5-5-5-5 METCON  50 Sit-Ups 50 Dumbbell Snatch switch arms every 10 reps 50 Dumbbell Overhead Squats switch arms every 10 reps 50 Toes-to-Bar/Hanging Leg Raise/Laying Leg raise TIMECAP: 22:00

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September 14, 2017

WOD 13-09-17

Strength DB Floor Press 3×10 (2020) Weighted Plank 30-45sec x 3 METCON 4 Rounds For Total Reps: 1:00 Max Effort Row, calories Rest :30s 1:00 Max Effort Assault Bike, calories Rest :30s 1:00 Max Effort Pull Ups Rest :30s 1:00 Max Effort Ring Dips Rest :30s *Score is total reps of each movement

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September 12, 2017

WOD 12-09-17

Strength Clean and Jerk 15×1 EMOM Start at 70% and add weight if it feels good METCON Full Grace 30 Squat Clean & Jerk 70/50kg TIMECAP: 10 Minute  

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September 11, 2017

WOD 11/09/17

METCON 25 min AMRAP Level 1/2/3 800m/ 400m / 200m Run Burpee Box Jump Over / 10 BBJ/ 10 Burpee 3030/20/15 Goblet squat 24/16

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September 10, 2017

Team WOD 09-09-17

Team WOD In pairs for time: 5 mile AAB 5k Row 5k Run 5 mile AAB    

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September 9, 2017

WOD 08-09-17

Strength 15 Minutes 1 Snatch EMOM starting at 70% METCON Every 3 minutes for 18 minutes 25 Abmat Sit ups 15 Pull ups 10 Shoulder to Overhead 60/40kg

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September 7, 2017
"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) " "Michael Tully" (RCFNI)
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