Baseline: Box Breath, ROM drills, 400m Run, Then 3 rounds: 10 Step Overhead Walking Lunge with KB (light) Right hand, 15 burpees, 10 Step Overhead Walking Lunge with KB Left Hand, 10 4x Mt. Climbers Work Capacity: 1 Mile Run 100x Push Up 800m Farmer Carry (55#/35#) 100 Sit Up 400m Plate Carry (45#/25#) 100 […]
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Baseline: Pre SOP, Box Breathing, ROM, 5 Rounds of Cindy Work Capacity: 20 185# Backsquat Row 1000M 20 185# Ground to Overhead Run 800m 20 185# Front Squat 4 Min Airdyne 20 185# Bench 400 Meter Walking Lunge 20 185# Deadlift 200m Burpee Broadjump Durability: 5 mile Ruck 30#, 20 Min Warrior Yoga, Stretch, Hydrate, Fuel
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Baseline: Pre SOP, Box Breathing, ROM, Deadlift and Double Under Circuit Work Capacity: 40-30-20-10 for time: Deadlift 185# Pull Ups Double Unders x2 4-3-2-1 Rope Accents Durability: 3 mile LSD Run, 20 Min Warrior Yoga, Stretch, Hydrate, Fuel
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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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