WOD Blog | CrossFit Paso Robles

Friday, 10/20/17

Partner Warm-up: Partner 1: 200m Run/Row Partner 2: Squat Hold Switch Partner 1: 200m Run/Row Partner 2: Iron Cross Hold Switch Partner 1: 200m Run/Row Partner 2: Inchworm to Zombie Pull Switch Partner 1: 200m Run/Row Partner 2: Jumping Squats Pre-WOD: Work up to heavy single-arm OH plate carry WOD, 4RFT: 18 Air Squats 9 Front Squats (75/55#) 50m Single-arm OH Plate Carry… read more

Thursday, 10/19/17

Warm-up: 3 Rounds: 100m Run 5 Broad Jumps 10 Walking Lunges Pre-WOD: 5-10-15-10-5: Unbroken Double Unders WOD, 3RFR: 5min AMRAP: 100m Run 25 Double Unders 3min… read more

Wednesday, 10/18/17

Warm-up: 20 Ring Rows 20 Samson Walks 20 PVC Good Mornings 20 Inch Worms 20 MB Deadlifts 20 MB Front Squats 20 MB Cleans Banded Glute Complex (10 Air Squats + 10 Forward Walks + 10 Backwards Walks + 10 Side Steps) 10 Frankenstein Walks WOD: 5×3 Squat Cleans (Start at 80% of 1RM and add weight after eac… read more

Tuesday, 10/17/17

Warm-up: With Partner: 400m Run 10 Thrusters (45/35#) 10 Deadlifts 10 KB Cleans (55/35#) 200m Run Partner WOD: 1 Mile Run 3000m Row 80 Thrusters (45/35#) 80 deadlifts (185/135#) 60 KB Cleans (55/35#) 400m KB Carry… read more

Monday, 10/16/17

WOD, 3RFR (“Fight Gone Bad”): 30s ME Pull-ups 30s ME Push-ups 30s ME Sit-ups 30s ME Air Squats 30s Rest… read more

Saturday, 10/14/17

Partner WOD, EOD 133 Memorial Workout 65 Front Squats (135/95#) 65 KB Swings (70/55#) 16 Partner Over Burpees 400m Run (in Honor of Chief Jason Finan) 65 Hang Power Cleans (135/95#) 65 Single-arm KB Presses (55/35#) 16 Partner Over Burpees 400m Run (in Honor of Senior Chief Scott Dayton) 65 Chest-to-bar Pull-ups 65 Box Jumps (30/24″) 16 Partner Over Buprees 400m Run (in Honor of SSgt David Lyon)… read more

Friday, 10/13/17

**Reminder: 830a and 430p classes ONLY today** WOD, 8min AMRAP: 10 Push-ups 100m… read more

Thursday, 10/12/17

Warm-up: “Bring Sally Up” Air Squats WOD: 7×2 Back Squats (80% of 1RM) Finisher: ME Handstand Walks/Handstand Holds/Wa… read more

Wednesday, 10/11/17

Warm-up: 5-10-15-20: Cal Row Push-ups* *2 burpees after every 5 push-ups. WOD, 6RFT: 200m Row 11 KB Swings (55/35#) 6 Strict… read more

Tuesday, 10/10/17

Warm-up: 5min Bike/Row/Run Tabata Burpees 3x400m Runs 1st: 100m Sprint 300m Jog 2nd: 200m Sprint 200m Jog 3rd: 300m Sprint 100m Jog WOD, 3RFT: 400m Run 30 Abmat Sit-ups 400m Run 5min Rest Finisher: Alternating Tabata: Hollow Rock Hold Superman… read more

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