WOD BLOG

WOD Blog

Saturday, August 29, 2015

Saturday, August 29, 2015

STRENGTH Tire Flips WOD Rowing Sprints 8 Rounds: :20 Row for Max Distance 2:00 Rest...

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Friday, August 28, 2015

Friday, August 28, 2015

STRENGTH Hang Power Snatch & Hang Power Clean WOD 5-4-3-2-1 Rope Climbs 20-16-12-8-4 Pistols...

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Thursday, August 27, 2015

Thursday, August 27, 2015

WOD "Eva" 5 Rounds: 800m Run 30 Kettlebell Swings 70/53 30 Pull-Ups Don't let this workout scare you away tod...

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Wednesday, August 26, 2015

Wednesday, August 26, 2015

**This week will be Caden's final yoga class at CrossFit Sandy. Join us at 6:30 pm on Wednesday to wish him luck...

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Tuesday, August 25, 2015

Tuesday, August 25, 2015

STRENGTH Dumbbell Push Press and Weighted Pull-Ups WOD 3 Rounds: 0:30 Eccentric Only Deficit Handstand Pus...

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Monday, August 24, 2015

Monday, August 24, 2015

STRENGTH 2 Hang Power Snatches + 2 Overhead Squats @75% WOD AMRAP - 12 Minutes 20 Ball Slams 20/15 20 Overh...

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Saturday, August 22, 2015

Saturday, August 22, 2015

STRENGTH Push Press WOD 3 Rounds: 15 Thrusters 95/96 12 Burpees 400 Meter Run...

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Friday, August 21, 2015

Friday, August 21, 2015

STRENGTH Front Squat WOD AMRAP - 8 Minutes 10 Med Ball Cleans 20/14 12 Push Press 95/65 14 Toes-to-Bar...

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Thursday, August 20, 2015

Thursday, August 20, 2015

XWOD Pendlay Row 5-5-5-5-5 Muscle-Ups 2-1-2-1-2 WOD 6 Rounds: 3 Deadlifts 315/220 9 Push-Ups 30 Double Und...

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Wednesday, August 19, 2015

Wednesday, August 19, 2015

*Join us for yoga at 6:30 p.m. on Wednesdays* XWOD Bulgarian Split Squat 4-4-4-4 5/10/5 Sprint Test 2-1-2-1...

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Tuesday, August 18, 2015

Tuesday, August 18, 2015

WOD "Kettlebell Fight Gone Bad" 3 Rounds / 1:00 per skill   Russian Kettlebell Swings Sumo Dea...

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Monday, August 17, 2015

Monday, August 17, 2015

STRENGTH Back Squat WOD AMRAP - 12 Minutes 10 Handstand Push-Ups 200 Meter Sprint...

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Saturday, August 15, 2015

Saturday, August 15, 2015

STRENGTH Back Squat WOD 3 Rounds: 20 Med Ball Sit-Ups 20 Wall Balls 400 Meter Run...

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Friday, August 14, 2015

Friday, August 14, 2015

STRENGTH Hang Power Snatch & Hang Power Clean & Jerk WOD AMRAP - 7 Minutes 5 Overhead Squats 135/95...

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Thursday, August 13, 2015

Thursday, August 13, 2015

XWOD Bench Press 3-3-3-3 Explosive Push-Up 2-1-2-1 WOD Minute 0:00 - 5:00     Run 800 Meters, then AMRAP Bu...

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Wednesday, August 12, 2015

Wednesday, August 12, 2015

STRENGTH Front Squat WOD EMOM - 15 Minutes 2 Hang Power Snatches (As Heavy As Possible) 15 Double Unders...

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Tuesday, August 11, 2015

Tuesday, August 11, 2015

XWOD Deadlift Rack Pull 7 x 2 @90% 1RM Deadlift Seated Box Jump 2-1-2-1-2-1-2 WOD 6 Rounds: :30  Toes-to-Ba...

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Monday, August 10, 2015

Monday, August 10, 2015

"Filthy Fifty" 50 Box Jumps 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunge Steps 50 Kne...

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Saturday, August 8, 2015

Saturday, August 8, 2015

STRENGTH EMOM - 10 Minutes 6 Alternating Kettlebell Snatches WOD 4 Rounds: 50 Calorie Row Rest 3:00 Minutes...

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Friday, August 7, 2015

Friday, August 7, 2015

STRENGTH Hang Power Snatch & Hang Power Clean & Power Jerk WOD 5 Rounds: 6 Sumo Deadlift 225/155 12...

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Thursday, August 6, 2015

Thursday, August 6, 2015

STRENGTH Strict Press WOD AMRAP - 20 Minutes 2 Rope Climbs 5 Push Presses 95/65 Weighted Step-Ups 95/65 &am...

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Wednesday, August 5, 2015

Wednesday, August 5, 2015

**Yoga is back! Join us at 6:30 p.m. on Wednesdays.** STRENGTH Hang Snatch WOD 6 - 9 - 12 - 15 - 12 - 9 - 6...

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Tuesday, August 4, 2015

Tuesday, August 4, 2015

XWOD Hang Power Clean & Jerk 5 x 2 + 1 Broad Jump to Height 2-1-2-1-2 WOD 3 Rounds: 5 Ring Dips 10 Shou...

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Monday, August 3, 2015

Monday, August 3, 2015

XWOD Back Squat 6 x 1 20 Meter Sprint 2-1-2-1-2-1 WOD AMRAP - 7 Minutes 10 Alternating Pistols 100m Farmer...

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Saturday, August 1, 2015

Saturday, August 1, 2015

STRENGTH Strict Press WOD 6 Rounds: 1:00 Row 1:00 Box Jumps 24/20 1:00 Russian KBS 70/53 1:00 Rest...

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Friday, July 31, 2015

Friday, July 31, 2015

XWOD Bench Press 5 - 5 - 3 - 1 Med Ball Chest Pass 2 - 1 - 2 - 1 WOD "Triangle Couplet" 15 - 10 - 6 Thruste...

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Thursday, July 30, 2015

Thursday, July 30, 2015

SKILL 5 Rounds: :30 Strict HSPU :30 Rest :30 Strict Pull-Ups :30 Rest WOD 5 Rounds 3 Minutes per Round R...

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Wednesday, July 29, 2015

Wednesday, July 29, 2015

PARTNER WOD 400 Meter Run with Med Ball 20/14 100 Pull-Ups 100 Double Unders 100 Box Jumps 24/20 100 Alternati...

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Tuesday, July 28, 2015

Tuesday, July 28, 2015

XWOD Atlas Stone 1 - 1 - 1 - 1 Burpee Ring Touch 2 - 1 - 2 - 1 WOD 800 Meter Run, Then: 5 Rounds: 7 Toes-to...

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Monday, July 27, 2015

Monday, July 27, 2015

CROSSFIT TOTAL 1 Rep Max Back Squat Strict Press Deadlift...

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