WODs and News
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Sep 25th

2018

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Category: WODS
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Tuesday Team WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m run 200 m row 10 Squat Jumps(pvc behind the neck) 20 PVC Press (alternating from front rack to behind the neck) Banded Shoulder Couch Hip Back Squat 12 min to find 3 RM Back Squat Metcon (AMRAP – Reps) “Team Grizzly” (teams […]

Sep 24th

2018

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Monday WOD

Guns Out CrossFit – Fundamentals View Public Whiteboard Warm-up (No Measure) 1200 m row (teams) Power Cleans/Hang Cleans 10 min EMOM 2 Power Cleans+ 1 Hang Clean Metcon (Time) Movements: Knee Raises/Toes to Bar/Banded Pull Ups/Jumping Pull Ups WOD 10-9-8-7-6-5-4-3-2-1 Push Ups Wall Ball

Sep 24th

2018

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Category: WODS
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Monday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 10 Cal Bike 200 SU’s 10 Cal Bike Sampson Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restFemale RX : […]

Sep 22nd

2018

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Category: WODS
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Saturday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m run 3 Rounds of 10 Russian Swings (53/35) 10 Air Squats Sampson Metcon (Time) Teams of 2 2 Rounds For time: 100 Dumbbell Snatch 80 Med Ball Sit Ups 60 DU’s (Each) 40 Box Jumps 200 m Med Ball Run (Each)

Sep 21st

2018

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Friday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m run 3 Rounds of Cindy (5 pull ups /10push ups/15 air squats Sampson Couch Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, […]

Sep 20th

2018

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Category: WODS
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Thursday WOD (Fundamentals)

Guns Out CrossFit – Fundamentals View Public Whiteboard Warm-up (No Measure) 200 m run 4 min tabata Flutter Kicks Mobility Banded Shoulder Banded Hamstring Movements: Barbell (Press/Push Press/Thruster) Gymnastic (Burpee) Metcon (Time) 4 Rounds for Time (team wod) 400 m row 10 Burpees (in unison) 20 Medball Sit Up Passes 30 Seated Medball Twists (15 […]

Sep 20th

2018

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Category: WODS
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Thursday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 12-9-6 Knee Raises V-Ups Metcon (No Measure) “Roulé” 20 min EMOM 10/8 Cal Bike 15 Sit Ups 12/10 Cal Row 14 Russian Twists (seated 20/14) 30 Sec Plank Hold

Sep 19th

2018

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Category: WODS
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Wednesday WOD (Fundamentals)

Guns Out CrossFit – Fundamentals View Public Whiteboard Warm-up (No Measure) 400 m run 4 min tabata Sit Ups Plank Mobility: Walking Hamstring Walking Lunges/With PVC Pass Throughs Movements Deadlift/Sumo Deadlift/Sumo Deadlift High Pulls KBS (Russian/American) Metcon (No Measure) 10 min EMOM Even: 8 SDHP Odd: 8 Russian Swings

Sep 19th

2018

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Category: WODS
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Wednesday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row Dynamic: 100 ft of : Duck Walk Bear Crawl Lunges Side Lunges Banded Shoulder Hip Stretch Metcon (Time) “Chalk It Up” 4 Rounds for time: 21 Wallballs, 20/14 18 Pull-ups 15 Kettlebell Swings, 53/35 12 Thrusters 95/65

Sep 18th

2018

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Category: WODS
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Tuesday Team WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 4 min tabata Sit Ups Plank Arm Raises Good Mornings Couch Sampson Metcon (Time) “Day Of The Deads” (teams of 2) 30 Deadlifts 135/95 30 Box Jump Overs 24/20 100 DU’s 30 Deadlifts 185/135 30 Box Jump Overs 24/20 100 DU’s […]