Workout of the Day

CFP CrossFit WOD 6/26/19

Mobility: Shoulders Skill: Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Tempo Push-Ups x Max Reps @ 1111 Rest 60 seconds Strength: None Metcon: Kor: 6:00 EMOM Alternating between: mountain climbers flutter kicks situps

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CFP CrossFit WOD 6/25/19

Mobility: Hips/Shoulders Skill: None Strength: None Metcon: Kor: 3 rounds: 30 hanging bicycle knee raises 20 russian twist 10 strict toes to bar

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CFP CrossFit WOD 6/27/19

Mobility: Shoulders/Ankles Skill: None Strength:None Metcon: Kor: Tabata GHD sit ups

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CFP CrossFit WOD 6/24/19

Mobility: Hips/Ankles Skill: None Strength:None Metcon: Kor: Tabata GHD sit ups

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CFP CrossFit WOD 6/23/19

Mobility: Hips/Ankles Skill: None Strength: Mobility Work Metcon: Kor: 6:00 EMOM Alternating between: mountain climbers flutter kicks situps

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CFP CrossFit WOD 6/22/19

Mobility: Hips/Ankles Skill: None Strength: Metcon: Kor: 100 ab mat situps for time

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CFP CrossFit WOD 6/21/19

Mobility: Full Body Skill: None Strength: None Metcon: Kor: 3 sets 1:00 back extension hold 20 back extensions

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CFP CrossFit WOD 6/20/19

Mobility: Hips/Ankles Skill: None Strength: Metcon: Kor: 9 EMOM 10 v ups 20 bicycles 30 flutter kicks

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CFP CrossFit WOD 6/19/19

Mobility: Hips Skill: None Strength: Metcon: Kor: 6:00 AMRAP 10 hollow rocks 10 vups :30 hollow hold

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CFP CrossFit WOD 6/18/19

Mobility: Ankles Glutes Skill: Three sets of: 80′ Prowler Rest 60 seconds 80′ Suitcase Carry – switch arms halfway Rest 60 seconds Tempo Push-Ups x Max Reps @ 1111 Rest 60 seconds Strength: None Metcon: Kor: 10-9-8-7-6-5-4-3-2-1 hang knee bicycles toes to bar

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CFP CrossFit WOD 6/17/19

Mobility: Hips/Ankles Skill: None Strength: Metcon: Kor: 4 sets 1:00 plank :45 side plank L&R 1:00 hollow hold

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CFP CrossFit WOD 6/16/19

Mobility: Hips/Ankles Skill: Every 90sec minutes, (3 sets of each): Station 1 – Prowler 80′ Station 2 – Dumbbell Bench Press x 6-8 reps @ 20X1 Station 3 – Jump Rope Technique Strength:None Metcon: Kor: 5 sets 20 v ups 15 tuck crunches 20 sec hollow hold

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CFP CrossFit WOD 6/15/19

Mobility: Shoulders Skill: None Strength: Metcon: Kor: 2 rounds 10 russian twist with med ball 30 boat pose v ups

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CFP CrossFit WOD 6/14/19

In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home…

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CFP CrossFit WOD 6/13/19

Mobility: Shoulders Skill: Every minute for 15:00 alternating between: 10 supine ring rows @21111 :40 Side plank L :40 side plank R :40 Hollow Rock :40 Handstand hold Strength: None Metcon: Kor: 6:00 AMRAP 30 reverse crunches 20 oblique sit ups 30 ab mat sit ups

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