Category: Blog
WOD – 11/14/2014
SOAR Class Wars 2014 is on for Saturday, December 20th at 10am. You can find out the details and register at: https://crossfit-soar.theboxhq.com/events/soar-class-wars-2014. Warm-Up 2 Rounds: 15 Band Pull-Aparts 10 Barbell Thrusters 5 Leg Raises/Strict Toes to Bar Mobility Coaches Choice Strength 15 Minutes to a 3RM Push Press. If you are on the Level 1 Pull-Up Progression, you …
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WOD – 11/13/2014
Warm-Up 3 Rounds: 10 Kettlebell Swings 10 Push-Ups 10 Goblet Squats *Mobility by Coach.* SKILL/STRENTH 20 Minutes to: Heavy Clean (squat), once you miss you are done. This is to prep for next weeks 1RM. Pull-Up Progression – Level 1 is on Day 2 or 3, everyone else is on Day 4. WOD 30-20-10 Deadlifts …
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WOD – 11/12/2014
Warm-Up 3 Rounds, in any order: 10 Ring Rows 10 Push-Ups 10 Squats *Hip and Shoulder Mobility by Coach.* SKILL Skin the Cats WOD AMRAP 5 Minutes: Burpee Box Jump Overs 24/20″ Rest 2 Minutes, AMRAP 3 Minutes: Burpee Box Jumps 24/20″ Rest 1 Minutes, AMRAP 1 Minute: Burpees Post scores to comments.
WOD – 11/11/2014
SKILL Handstand Push-Ups or Free Standing Handstand Holds WOD AMRAP 12 Minutes: 7 Toes To Bar 14 Alternating Pistols 28 Double-Unders *Sub 28 Star Jumps Only.* Post scores to comments.
WOD – 11/10/2014
Warm-Up 2 Rounds: 7 Barbell Deadlifts 7 Strict Press 7 Back Squats 14 Band Pull-Aparts *Hip and Shoulder Mobility is Coaches Choice.* WOD Back Squat/Strict Press – 75% x 5, 85% x 3, 95% x 1+ Pull-Up Progression – during or after lifts. Extra Accumulate 4 minutes in a Hollow Hold or …
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WOD – 11/9/2014
Warm-Up 3 Rounds: 7 Burpees 14 Barbell Good Mornings 7 Ring Rows Hip and Front Rack Mobility by Coach. WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Clean 135/95lbs 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Push-Ups Post scores to comments.
