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Category: WOD

HOME WOD

Charter Oak CrossFit – HOME WOD Conditioning 1: Metcon (Time) ABSolutely 3 RFT 30 Ab Mats 30 Russian Twists :30 Sec Hollow Rock Holds :30 Sec Superman Holds 30 V Ups -rest 2 mins between rds- – Include rest time in score-

Home WOD

Charter Oak CrossFit – HOME WOD Conditioning 1: Metcon (AMRAP – Rounds and Reps) AMRAP 18 60 DU’s or 120 Singles 30 Goblet Squats (DB or KB) 15 Flutter kicks (rt/left +1) 5 Burpees

Home WoD

Charter Oak CrossFit – HOME WOD Conditioning 1 : Metcon (5 Rounds for reps) Kansas City 5 x 3 min AMRAP , rest 1 min between rds 6 Burpees 8 Alt Single Arm Db or KB Sq Cleans 10 LaterL Hops over DB or KB over and back equals 1 rep.If you have a barbell…

HOME WOD

Charter Oak CrossFit – HOME WOD () 1: Metcon (AMRAP – Rounds and Reps) Cookie Monster (no equipment) AMRAP 15 20 Odd object Ground to over head 20 Lateral hops over an Odd object 20 Burpees 20 Lateral hops over an odd objectyou can sub the lateral hops with DU’s if you have a Jump…

HOME WOD

Charter Oak CrossFit – HOME WOD Conditioning 1: Metcon (6 Rounds for time) SEA WORLD E5MOM x 6 10 Alt DB Single DB or KB Power C&J 400 m Run 100 m Single Db or KB Farmer carryRest in the remaining time. Conditioning 1A: Metcon (6 Rounds for time) Sea World (no equipment) E5MOM x…

Home WOD

Charter Oak CrossFit – HOME WOD Conditioning 1: Metcon (No Measure) SUNDAY 3 rds not for Time but Quality 15 tempo air squats (5 sec down 2 sec in the hole 5 sec up) 10 Reverse lunges with a back/weights (5 per leg) 5 Tempo Push ups (3 sec down then fire back up)

Home WOD

Charter Oak CrossFit – HOME WOD Conditioning 1: Metcon (Time) Deck of Cards Spades: air squats Clubs : Burpees Diamonds: Ab mats Hearts: Push ups or HSPUSNumbers are worth thier value, Face cards are worth 10 reps and Aces are worth 15 reps. No jokers

Three Peat

Charter Oak CrossFit – HOME WOD Conditioning 1: Metcon (3 Rounds for time) With a running clock A.) On the 0:00 3 rds 20 jumping lunges 20 single arm hang Dumbbell snatches B.) on the 7:00 mark 3 rds 20 jumping lunges 20 single arm hang Dumbbell Power cleans C.) on the 14:00 mark 3…