WOD Archives - Silver Wolf Crossfit

  **Reminder, Free Yoga Class at Noon Today.  Bring a friend!** _____ WOD Mixed Up Fight Gone Bad Three rounds of: • Weighted Lunges (77/55) (Reps) • Sumo deadlift high-pull, (75/55) (Reps) • Box Jump (20) (Reps) • Sledge Hammer Strikes (Reps) • Row (Calories) In this workout you move from each of five stations after...

  STRENGTH Weighted Pull-Ups 1 Rep Max **Work on pull-ups if you don't have one yet.** WOD 3 Rounds 400M Run 20 Deadlift 135/95 10 Burpees  ...

  Tuesday, November 1   STRENGTH Back Pause Squat 4 X 5 WOD 5 Rounds 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)  ...

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  Saturday, October 29 TEAM WOD Teams of 3 WOD #1: Athlete 1: Row 1,000M Athlete 2: Burpees Athlete 3: Rest ** Rotate after Athlete 1 finishes the row. Score is total time to complete the 3,000M Row. WOD #2: As a team of 3 complete the following: 150 Push Ups 150 Box Jumps (24/20) 150 Clean &...

  Friday, October 28 Strength Deadlifts 7 X 3 WOD Run 400 Meters 15 Thrusters 95/65 10 Deadlifts 185/115 Row 500 Meters 15 Thrusters 10 Deadlifts Run 200 Meters 15 Thrusters 10 Deadlifts Row 250 Meters 15 Thrusters 10 Deadlifts Run 100 Meters 15 Thrusters 10 Deadlifts **Here's a helpful link to CrossFit definitions and basics: CrossFit Terms  ...

  Thursday, October 27 Strength Press 6 X 3 WOD CrossFit Open 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge (95/65) 8 burpees 25-ft. overhead walking lunge (95/65) 8 chest-to-bar pull-ups Scaled: 25-ft. rack lunge 8 burpees 25-ft rack lunge 8 jumping pull-ups **Here's a helpful link to CrossFit definitions and basics: CrossFit...

  Wednesday, October 26 Strength Turkish Get Up WOD 3 Rounds 400m Run 20 Push Press (95/65) 15 Sumo Deadlift High Pulls (95/65) **Here's a helpful link to CrossFit definitions and basics: CrossFit Terms  ...

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