Daily WOD

WOD 30-11-18

EMOM x 27 Min 1: 20/18 cal row Min 2: 10 Hang power clean 50/35 Min 3: 5/3 Ring MU

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November 30, 2018

WOD 28-11-18

Strength A1) Barbell Good Morning 3111; 4-6reps rest 45sec A2) Clamshell Plank 6/side; hold 3sec at top of each rep; X4 rest 60sec Metcon For time: 15 12 9 6 3 Deadlift 120/90 Box jump 30/24

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November 28, 2018

WOD 27-11-18

Strength A1) Half Kneeling Behind the Neck Press 21X1; 4reps/leg A2) Chin Over Bar Pull Up Hold (30sec) A3) Clapping Push Ups (20sec AMRAP) Metcon 4-5 Sets 12 HSPU / DB push press 8 Burpees 12 Toes to Bar Assault Bike 18/15 Calories rest 90sec between Sets

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November 27, 2018

WOD 26-11-18

Strength Back squat 3 2 1 3 2 1 Metcon For time: 5 rounds 200m run 30 double unders 9 Overhead squats 60/40

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November 26, 2018

Team WOD 24-11-18

Teams of 2: 10 Min AMRAP  x 3  120/100cal AAB / row RD 1 :Max burpee to target RD 2 : Max Wallball RD3 : Max Dumbell box step over (Rest 5 Mins between rounds)

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November 24, 2018

WOD 23-11-18

Strength A1) Kang squat 4-6reps 3111 A2) back extension 6-8 reps (2 sec pause at the top ) X  4 sets Metcon 14 min Amrap 6 Hang power snatch 50/35 kg 12 box jump step down 2 T2b * T2b increase by 2 reps every round *

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November 23, 2018

WOD 21-11-18

Strength Back squat 4,3,2,4,3,2 rest 2-3mins between sets 20×0 Metcon For time: 150 wallball * Emom 5 burpees *

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November 21, 2018

WOD 20-11-18

Strength A1)Seated barbell behind the neck press 31×14-6 reps A2) ring row hold 30-45 sec A3) ring push up 20sec Amrap Metcon 3-4 sets NFT Row 20/16 Calories 16 KBS 32/24 12 Single arm DB push Press (6/arm – 30/20kg 3 Wallwalk Rest 90sec between sets

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November 20, 2018

WOD 19-11-18

For time : Buy in:  1 mile run 10 rounds : 10 deadlift 70/50kg 10 chest to bar 12/10 Cal AAB Buy out : 1 mile run

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November 19, 2018

Team WOD 17-11-18

Teams of 2 10 rounds 400m run (200m shuttle) 4 rope climbs 20 burpee box jump over

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November 17, 2018
"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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