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CrossFit Orillia Blog

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Check out the video highlighting some key focus points for push press efficiency.

WOD:

A)

Thoracic Mobility

B)

Push Press

3-3-3-3-3

65-75-80-85-90%

C)

3 Rounds For Time:

12 Burpees

9 Burpee Box Jumps

6 Burpee Pull-Ups OR Ring Rows

D)

Mobilize!

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4:30pm class WOD footage.

WOD:

A)

Hip, Glute & Shoulder Mobility

B)

For Time:

1000m Row

30 Wall Balls

30 Russian Kettlebell Swings

750m Row

20 Wall Balls

20 Russian Kettlebell Swings

500m Row

10 Wall Balls

10 Russian Kettlebell Swings

250m Row

C)

Plank Challenge

D)

Athlete’s Choice Mobility

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The XMAS WOD is coming!  Get your teams of two signed up on the bulletin board at the gym!

WOD:

A)

Shoulder Mobility

B)

Every 30 Seconds for 5 Minutes:

3 Power Cleans

(Hang Position if last week was missed)

C)

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squat

Pull-Up

D)

Softball stuff… Yep :)

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Apparently we’re supposed to get some sort of crazy snow storm.  Be careful driving to the gym.  If it’s bad enough, it won’t kill you to take a recovery day and work some of those mobility tricks we’ve been going over :)

WOD:

A)

Glute & Hip Mobility

B)

Turkish Get-Up

15 Minutes to a heavy set of 4 (2 per side)

C)

EMOM for 10 Minutes:

4 Burpees

6 Ring Dips OR 6-10 Push-Ups

D)

Scapula Rib Smashing… You’ll see.

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WOD:

A)

Hip & Shoulder Mobility

B)

Front Squat

3-3-3-3-3

65-75-80-85-90%

C)

AMreps in 8 Minutes:

5 Minutes – Row For Calories

1 Minute Rest

2 Minutes – Max Effort Double Unders

D)

Quad Smashing & Ankle Mobility

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Look at THESE strong backs!

WOD:

A)

T-Spine Mobility

B)

Push-Press

5-5-5-5-5

55-65-75-80-85%

C)

For Time:

10-9-8-7-6-5-4-3-2-1

Box Jumps

Plank-Ups

D)

Shoulder Mobility

 

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Why do ONE WOD when you can do THREE?!?

WOD:

A)

Ankles, Hips & Shoulders – Oh My!

B)

With a Running Clock:

0:00-5:00, AMRAP:

5 Pull-Ups OR Ring Rows

10 Butterfly Sit-Ups

15 Air Squats

5:00-10:00, AMrep:

Row For Calories

10:00-For Time:

3 Rounds:

15 Russian Kettlebell Swings

15 Wall Balls

C)

Mobility.  Tons. You need it, and I know it.

 

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Sitting sucks.  Stop it.

WOD:

A)

Hip Mobility

B)

Every 30 Seconds For 5 Minutes:

3 Hang Power Cleans

C)

For Time:

21-15-9

Burpee Box Jumps

Push-Ups

D)

Mobilize!  Let’s step on each other again.  That was fun.

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LeslieCFO

Leslie on her recent trip to the Himalayas!   That shirt is a serious world traveller!

WOD:

A)

T-Spine & Scapular Stability

B)

Team Helen:

12 Rounds For Time:

250m Row

11 Kettlebell Swings

6 Pull-Ups

Teams of two, alternate rounds until 12 have been completed.

C)

Quality Time with the Not-So-Softballs

D)

Plank Challenge!

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WOD:

A)

Hip Mobility

B)

Front Squat 

5-5-5-5-5

55-65-75-80-85%

C)

For Time:

50-40-30-20-10

Double Unders

Walking Lunges

D)

Smashing!

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