Baseline: Pre SOP, Box Breathing, ROM, 1 Min on AirDyne, 3 Rounds 1 Min Bar Hang, 1 Min Hand Stand Hold (HSH) Work Capacity: 2k Row 50 Push Ups 1 Min Towel Hang (timer runs while you are hanging only) 800m Run 50 Push Ups Max Effort HSH 1K Row 50 Push Ups 1 Min […]
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Baseline: Pre SOP, Box Breathing, ROM, Barbell Complex 45-95# Work Capacity: 800m Run 10 – 1 Rep Scheme of the following* Body Weight Bench Plyo Push Ups Body Weight Dead Lifts Box Jumps 24/20″ Rest 30 Seconds between the first 5 rounds. Remaining should be continuous. Durability: 20 Min Warrior Yoga, Stretch, Hydrate, Fuel
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Baseline: Pre SOP, Box Breathing, ROM Work Capacity: 1 Mile Run 10 Rope Climbs 20 Tire Flips 100 Burpees 20 Tire Flips 10 Rope Climbs 1 Mile Run Durability: 20 Min Warrior Yoga, Stretch, Hydrate, Fuel
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SEALFIT Challenge: Double Body Armor (Murph) “Murph” 2 Rounds For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. […]
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Baseline: Pre SOP, Box Breathing, ROM, Row 1000m, Barbell Complex 45/65/95# Work Capacity: 10 Rope Climbs 50 Power Cleans 95# 800m Run w/30# (pick any object) 15 Wall Walks 50 Power Snatches 95# 800m Run w/30# 100 Sit Ups 50 Back Squats 95# 800m Run w/30# Durability: 20 Min Warrior Yoga, Stretch, Hydrate, Fuel
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This WOD is straight off the Grinder, written by Coach last week. Took him a little over an hour to do the Work Capacity. Enjoy! Baseline: Pre SOP, Box Breathing, ROM, 400m Run, 25 Reps Bench Press 45#, 20 Burpees, 20 Air Squats. Work Capacity: 8 Rounds of: 10x Bench Press 135# 10 x Ring Rows […]
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We are digging into the SEALFIT archives for this weeks Monster Mash. Running with “Angie” combines a classic CrossFit benchmark WOD with running. Simple yet punishing. HOOYAH! Baseline: Pre SOP, Box Breathing, ROM. Work Capacity: 2 mile run 100 pull ups 800 meter run 100 push ups 800 meter run 100 situps 2 mile run […]
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Baseline: Pre SOP, Box Breathing, ROM, Run 800m, Row 500m, Run 400m, Row 250m, Warm up to 135# Power Clean. Work Capacity: 10 Power Cleans 135# Row 1000m 10 Clean and Jerks 135# Run 800m 10 Power Snatch 135# Row 500m 10 Deadlift 135# Run 400m 50 Bar Facing Burpees Durability: 30 min Warrior Yoga, […]
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Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds: 2 Min Plank Hold, 1 Min Bar Hang, 10 Diamond Push Ups, 10 Dead Hang Pull Ups. Work Capacity: 50m Overhead Walking Lunge 45/35# Bar 400m Run 100 4 Count Flutter Kicks 400m Run 50 Weighted Step Up Sand Bag Back Rack 60/40# 400m Run 100 Sledge […]
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Baseline: Pre SOP, Box Breathing, ROM, 1000m Row, 20 Alt 1 Arm Dumbbell Snatch 45/25#, 5 Rounds of 5 Dead Hangs with 4 Second Deficit (120 sec rest between rounds). Work Capacity: With a 30/20# Pack or Vest Run 800m to Hill or Stairs 5 Min Of Hill or Stair Sprints, only run timer while […]
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