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CrossFit Open 16.1

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 bar facing burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Notes Prior to starting this workout, each athlete will…

Mobility Workshop

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Mobility Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by…

Kip to my Lou

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Kipping Technique & Efficiencies WOD: Conditioning 20 min AMRAP 10 Chest 2 Bar Pull Ups 20 Hand Release Push Ups 30 Air Squats Finish: Midline Tabata V-Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="791" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Annie R U OK

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Snatch Technique & Efficiencies WOD: Conditioning 30 Snatches (135/95#) 3 mins rest 50-40-30-20-10 Double Under Sit Ups Finish: Mobility Recovery[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="257" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

60 Seconds

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Pistols Technique & Efficiencies Scaling Accessory Work WOD: Conditioning 3 Rounds of: Hang Power Cleans (95/63#) Pistols KB Swings (24/16kg) Ring Dips HSPU In this workout you move from each of the five stations after a minute. The clock does not reset or stop…

Team WOD

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning 10 mins to find 1 RM in Hang Clean (full squat) -then- For Time: 100 Wall Balls (20#/14#) 100 Pull Ups 100 Box Jump 100 Hang Cleans (full squat) 60% of 1RM 100 Row (Cal) Post total time. *Team of 2, share ball, bar,…

Baseline

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Athlete's Choice A skill is the ability to do something well. Today we are going to assess your goals, place a goal on the board and test your current ability and determine your baseline. Please come early to stretch and warm up, place your goal…

Fiesta Forty

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill 40 Double Unders for Time Rx+ = Unbroken Rx = Sets of 10 or more or the reps don't count Rx- = 3:1 singles WOD: Conditioning 2 RFT: 20 Slam Balls 20 Push Press (76/53#) 20 Hollow Rocks 20 OH Squats 20 SDLHP 20…

Diane

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill & Strength Thrusters Technique & Efficiencies 3x3 WOD: Conditioning 21-15-9 Deadlifts (225/155#) Bandstand Push Ups (HSPU) Finish: Midline Plank Hold 2 x ME[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1020" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Stay Strong

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Squat Therapy Air Squats (Technique & Efficiencies) WOD: Strength Back Squat 5x3 Split Jerk 5x3 Finish: Midline 50 (4 ct.) Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1005" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]