WOD

02/16/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tip of the day: Touch and go snatches Coaches Warm Up Mobility: Lower back 5 min Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Fitness: 10 Power…

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February 16, 2018

02/15/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 100 Singles 20 Cal Row then Quad Stretch Metcon Metcon (AMRAP – Reps) EOMOM – 2 rounds Bike Dips Box Jumps Ski Candle Sticks Metcon Metcon (Time) 5 rounds 10 Wall Balls 8 Burpees

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February 15, 2018

02/15/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tip of the day: Handstand push up progression Coaches warm up Mobility: Shoulders 3 min Metcon Metcon (Time) 6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Strict Handstand Push-upsRx: 6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Dumbbell Strict Press (50/35)…

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February 15, 2018

02/14/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) tip of the day: coaches warm up mobility: quad smash 2 min Weightlifting Snatch (emom 4 squat snatches every 1:30 for 12) start @60% then build Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dipscleans are squat cleans fitness: 21-15-9: Squat Cleans…

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February 14, 2018

02/14/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 250 M Row 10 Sit Ups 12 Lunges Then stretch out hip flexors Metcon Metcon (AMRAP – Rounds and Reps) 12 mins 200m run 15 air squats 15 v-ups Metcon Metcon (Time) 10 Pull Ups 10 Jumping Squats 20 Step Overs…

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February 14, 2018

Barbell Club

Power Pack CrossFit – Barbell Club View Public Whiteboard Warm-up Warm-up (No Measure) 10 Cuban Press 5 – Goblet Squats (5 Sec pause in the hole) 10 – Bulgarian Split Squats 10 – Jump Squats 10 – Side Lunges 10 Knuckle Draggers w/BB 5 Clean Pulls 5 Hang Power Cleans 5 Hang Squat Cleans 5…

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February 13, 2018

02/13/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 4 rounds 10 Sit Ups 8 Cal Ski Erg 10 Wallballs Metcon Metcon (AMRAP – Reps) 4 Rounds 4:00 min rounds 12 cal row 12 Ball Slams 20 sit ups Remaining time max KB swings; 1 Min rest Metcon Metcon (AMRAP – Rounds…

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February 13, 2018

02/13/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tip of the day: touch and go Deadlifts and how to keep shin back on the way down Coaches warm up Mobility: Hamstring mobility 3 min Weightlifting Front Squat (3 x 10 65%) 3 Sets start at 65% then build! Metcon Metcon (AMRAP…

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February 13, 2018

02/12/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tip of the day: Box Jump over form and technique Coaches warm up Mobility: 5 Min on lats and front deltoids Metcon Metcon (4 Rounds for reps) AMRAP 3: 24 Box Jump Overs (24/20) 24/16 Calorie Row Max Power Cleans (115/75) rest 3…

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February 12, 2018

2/11/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Metcon (Time) 1000 m Row Warm Up Metcon (AMRAP – Rounds and Reps) Marston” AMRAP 20: 1 Deadlift (315/205)* 10 Toes to Bar 15 Barbell Facing BurpeesSpecial Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand,…

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February 11, 2018
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