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Today’s WOD – Friday 1/24

by: Liz Cafaro

CrossFit Country

Friday, January 24th
Main Floor
Strength: 9 Minute EMOM of Power Cleans (80% of 1 Rep Max)
Then Deadlifts: Build to a new 10 Rep Max, then drop sets within 10% of that weight.
WOD: AMRAP in 4 Minutes of
5 Thrusters (Rx = 115/75)
7 Pull Ups (Chest to Bar optional)
AMRAP in 4 Minutes of
5 Handstand Push Ups (mod: dumbbell press or box handstand push ups)
7 Toe to Bars (mod: knee to elbow or hanging leg raises)

WOD: “Rowdy Crowd”
3 Rounds, 5 Stations, 1 Minute per Station
(1 minute rest between rounds)
Push Ups
Kettle Bell Swings
Air Squats
Optional Cash Out:
5 x 40 Meter Prowler Pushes
During Rest: 30 Flutters
30 Second Side Plank


Today’s WOD – Thursday, 12/12

by: Liz Cafaro

CrossFit Country

Thursday, December 12
Main Floor
Strength: Snatch High Pull
EMOM (every minute on the minute) for 12 Minutes
WOD: 5 Rounds for Quality of
12 GHD Situps
15 GHD Hip Extensions
30 Second L-Sit
15 Weighted Side Bends
Take your time between sets to maximize efficiency. Weight can be added if you want some extra sauce!

Cash In:
30 Second Sprint
15 Second Rec
10 Rounds for Total Meters
WOD: 5 Rounds of
20 Rope Slams
20 Frog Hops
20 Lunge Steps
20 Slamballs
20 Double Unders
Cash Out: Leg Throws to Burn Out


Today’s WOD – Thursday 12/5

by: Liz Cafaro

CrossFit Country

Thursday, December 5th
Main Floor
Gymnastics: Muscle Ups
Rx = Accumulate 24 Muscle Ups; use the modifications provides to accommodate your skill level
Then perform 24 Skin the Cats (or buddy shoulder stretch)
RTG = 3 Weighted/5 Strict (band)/7 Kipping/9 Bar Muscle Ups (total 24 reps)
24 Skin the Cats
2 minute Handstand Walk for Meters
2 minute Air Squats for Reps (quality reps)
2 minute Behind-the-Head Press (Snatch Grip) for Max Reps
*Empty barbell or PVC only – no weight.
2 minute Double Unders for Max Steps
2 minute Rope Climbs for Max Ascents
**Each Movement will have a 1 minute rest following the Round.

Cash In: 400 Meter Run
50 Double Unders
200 Meter Run
25 Double Unders
20 Box Hops
30 Back Pulls
40 Kettle Bell High Pulls
50 Body Weight Squats
100 Double Unders
10 Box Hops
20 Back Pulls
30 Kettle Bell High Pulls
40 Body Weight Squats
50 Double Unders
Cash Out: Leg Throws
20 Left, 20 Right, 20 Straight



Today’s WOD – Wednesday 11/27

by: Liz Cafaro


Wednesday, November 27th
Main Floor
Strength: Push Press
15 Rep Max; then 2 drop sets within 10% of that number. Rest should be 90-120 seconds between work sets.
30 Back Squats @ 80% Body Weight; RTG= Body Weight
60 x Pull-Ups
90 x Wall Balls (20/14)

Cash In: 400 Meter Backwards Run
21-15-9-15-21 reps of
KB Sumo Squat High Pulls (55/35)
Barbell Push Presses
Frog Jumps
Cash Out: 400 Meter Run


Today’s WOD – Wednesday 11/13

by: Liz Cafaro

Dirty Bird Throwdown

Wednesday, November 13th
Main Floor
Strength: Push Press
5 Rep Max; -5%; -10%
*Work up to 5 RM then perform 2 Drop sets
WOD: 3 rounds of
Run 200m
Run 400m
Run 600m
(Rest for exact amount of time required to complete previous interval)

Cash In: Mat Drills
1 to 10 Lateral Shuffle
10 High Pulls
10 Presses
10 Overhead Squats
Cash Out: 20 Kettlebell Rockers L/R x 2


Today’s WOD – Monday 9/9

by: Liz Cafaro

CrossFit Country

Monday, September 9
21 Pullups
15 Box Jumps (24/30)
9 Front Squats (105/155)
15 C2B Pullups
12 Box Jumps
9 Front Squats
9 Bar Muscle Up
9 Box Jumps
9 Front Squats

“The Unwanted Friend”
4 Rounds for Time of:
400 meter Run with Plate
10 Plate Thrusters
20 Plate Front Squats
30 Plate Push Press


Labor Day – Monday 9/2

by: Liz Cafaro

Hotshots 19

Monday, 9/2 – LABOR DAY 2013
“Hotshots 19″ to honor the 19 Fallen Firefighters of the Granite Mountain Hotshots Firefighting Team of Arizona
Six Rounds for Time of:
30 Squats
19 Power Cleans
7 Strict Pull-Ups
400 Meter Run


Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deeford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), and Robert Caldwell (23).
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