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Workout of the Day


Dec 18, 2014   //   by Nate   //   WOD  //  No Comments

Muscle up

10 Rounds For Time:
15 Wallballs
20 Double Unders
3 Muscle Ups

Competition WOD


May 27, 2013   //   by Nate   //   GWOD, WOD  //  Comments Off

-3 rounds-

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


Other Workouts Today

Below are some other WODs for today from gyms that we quite like.

Crossfit HQ

Friday 141219

Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as lo[more]

Crossfit Endurance

  • No items.
  • Gymnastics WOD

    Fri 12/19

    FLEXIBILITY:15 Sit Up to Pikes Hold Pike Stretch 2 minutesHold Right Side Split 3 minutesHold Left Side Split 3 minutesPost your experience to Whiteboard or com[more]

    Mobility WOD

    Five Questions with Gray Cook, PT Part 1: Is there a difference between “flexibility” and “mobility” and should I care? | Community Post

    One of the aspects of coaching and teaching that is difficult to convey is the sheer volume of behind the scenes collaboration, note swapping, advice, and discussion in which coaches regularly engage [more]