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CrossFit Orillia Blog

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Here’s a quick analysis of our ideal hip drive vs hip thrusting.

WOD:

A)

Shoulder Mobility

B)

EMOM for 10 Minutes:

2 Hang Power Snatches

2 Overhead Squats

C)

For Time:

30 Double Unders

2oom Run

30 Double Unders

400m Run

30 Double Unders

600m Run

30 Double Unders

400m Run

30 Double Unders

200m Run

30 Double Unders

D)

Calf Stretch

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WOD:

A)

Shoulder Mobility

B)

Strict Pull-Ups OR Ring Rows

5-5-5-5-5

These can be done as negatives on the bar or as ring row negatives.  Weight the pull-ups if needed.

C)

For Time:

21-15-9

10m Shuttle Runs

Burpees

Goblet Lunges

Sit-Ups

D)

Quad Stretch

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Linda throwing some weight around during the EMOM last week!

WOD:

A)

Hip Mobility

B)

3 Rounds, 1 Minute Per Station:

Wall Ball

Tire Flip

Box Jump

Ball Slam

Row For Calories

Rest 1 Minute

C)

Core Stability Progression

D)

Glute & Shoulder Stretch

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Dan Bailey goes over some common faults and fixes for the Double Under.

TWO DAYS LEFT FOR THE NUTRITION CHALLENGE!

WOD:

A)

Shoulder Mobility

B)

Front Squat 

5-5-5-5-5

C)

For Time:

50 Double Unders

40 Russian Kettlebell Swings

30 Air Squats

20 Push Ups

1 Minute Plank

20 Push Ups

30 Air Squats

40 Russian Kettlebell Swings

50 Double Unders

D)

Hip Mobility

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WOD footage from Thursday!

WOD:

A)

Shoulder Mobility

B)

Wendler Shoulder Press #3

5-5-3-5-3-1+

40-50-60-75-85-95%

C)

For Time:

3 Rounds:

21 Goblet Squats

15 Box Jumps

9 Strict Pull-Ups OR Ring Rows

- Then -

1 Km Run

D)

Mobility – Athletes Choice!

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WOD:

A)

T-Spine Mobility

B)

EMOM for 10 Minutes:

2 Hang Power Snatches

5 Lateral Burpees (Over the Bar)

C)

3 x 3 Minute AMREP:

400m Run

- With Remaining Time, AMREP -

Russian Kettlebell Swings

1 minute rest between efforts

D)

Wall Stretch

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WOD:

A)

Hamstring Mash

B)

Wendler Deadlift #3

5-5-3-5-3-1+

40-50-60-75-85-95%

C)

“Death By” 10 Meter

1x10m shuttle run in the first minute, 2x10m in the second minute, 3x10m in the third and so on until you cannot complete the required amount within the minute.

D)

Banded Hamstring Stretch 

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“I want you to work that hard in the bottom.” Squatting.  It takes hard work :)

WOD:

A)

Scapular Stability & Hip Mobility

B)

With a 15 Minute Clock:

800m Run

- Then, with remaining time AMRAP -

14 Double Unders

10 Wall Balls

6 Push-Ups

C)

Core Stability Progression

D)

Glute Stretch

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9 days left for the Nutrition Challenge! You are all doing great!  Hang in there for this last week.  

Don’t forget about our CFO PARTY.

October 4th at 7:00pm – Kelsey’s Sam Browne room –  Put it in your calendars :)

WOD:

A)

Shoulder Warm Up

B)

Wendler Bench Press #3

5-5-3-5-3-1+

40-50-60-75-85-95%

C)

For Time:

400m Run

25 Burpees

400m Run

20 Burpee Box Jumps

400m Run

15 Burpee Pull-Ups

D)

Shoulder & Hip Mobility

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Good looking’ bunch for our #FBF

WOD:

A)

Hip Mobility

B)

Wendler Back Squat #3

5-5-3-5-3-1+

40-50-60-75-85-95%

C)

10 Minute AMREP – Teams of Two:

200m Run

Front Rack Lunges

Plank-Ups

Partner #1 starts with a 200m Run.  

Partner #2 starts a ladder of the couplet – 1 Lunge, 1 Plank-Up, 2 Lunges, 2 Plank-Ups etc.   

Once Partner #1 returns from the run, switch and continue the ladder upward until 10 minutes is up.

D)

Glute & Banded Hamstring Stretch

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