WODs and News
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Nov 24th

2017

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Friday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 100 ft Russian Kicks 100 ft Butt Kicks 50 ft inch worm Arm Swings/Leg Swings Metcon (Time) “Post Thanksgiving WOD” For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 8 Kettlebell Swings 53/35 Then, […]

Nov 23rd

2017

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Thanksgiving WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 4 min tabata Single Unders Couch Stretch Sampson Metcon (Time) “Gobble Gobble” 1 Mile Run Fran’s House 21-15-9 Thrusters/Pull Ups 95/65 1 Mile Run

Nov 22nd

2017

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Wednesday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m run 12-9-6 Good Mornings (Bar) Knee Raises Banded Shoulder Banded Hamstring Metcon (No Measure) Every 4 Min for 20 min 12 Toes to Bar 15 Deadlifts 185/135 25 Sit Ups

Nov 21st

2017

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Tuesday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 10 Cal Bike 200 m run 10 Cal Bike Arm Swings/Leg Swings Metcon (AMRAP – Rounds and Reps) “Honey” 25 min AMRAP (teams of 3) 600 Meter Run (200m per athlete relay) 75 Cal Row 60 Shoulder to Overhead Round 1 – 75/55 Round […]

Nov 20th

2017

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Monday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 3 Rounds of 100 single unders 10 thrusters (Bar) Banded Shoulder Banded Hip Metcon (Time) 3 Rounds for time 10 Power Snatch 115/75 20 Box Jump Overs 30 Wall Ball 20/14 20 Push Ups 10 Power Cleans 115/75

Nov 18th

2017

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Saturday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) Thunderstruck Arm Swings/Leg Swings Sampson Metcon (AMRAP – Reps) Teams of 3 20 min AMRAP Row for Calories Wall Ball Bear Complex 95/65

Nov 17th

2017

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Friday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m Run Dynamic Metcon (Time) Annie Runs 50-40-30-20-10 Double Unders Sit-Ups *200 m med ball runs in between rounds 20/14

Nov 16th

2017

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Thursday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 12-9-6-3 Strict Wall Ball (no squat) Knee Raises Banded Shoulder Metcon (AMRAP – Rounds and Reps) 5X 3 min on and 2 min rest 5 Chest to Bar Pull Ups 5 Toes to Bar 10 Strict Press 75/45 (from ground)*pick up from where you […]

Nov 15th

2017

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Wednesday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 15-12-9 Air Squats Lunges Couch Hip Back Squat (7×3) Workup to a heavy set Front Squat (7×3) Workup to a heavy set Metcon (Time) “Mr.T” 30-26-20-16-10-6 Weighted Lunges 95/65 3-5-8-10-13-15 Squat Cleans 95/65So 30+3 then 2+5… and so on

Nov 14th

2017

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Tuesday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 4 min tabata Med Ball Sit Ups Arm Swings/Leg Swings Metcon (AMRAP – Rounds and Reps) “Snack Attack”(Teams of 3) 20 Min AMRAP 200 Meter Farmers Carry (70’s/53’s) 75/55 Cal Row 200 Meter Farmers Carry (70’s/53’s) 75 Wallballs (20/14)*Each farmers carry counts as 20 […]