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Nov 12th

2015

Category: WOD
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CFRE Metcon 11/13/15

CrossFit Rugged Edge – CrossFit Warming Up (No Measure) 10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, […]

Nov 11th

2015

Category: WOD
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CFRE WOD 11/12/15

CrossFit Rugged Edge – CrossFit 400m Run (No Measure) run 400m at a comfortable pace! The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Bench Press (3@55, 3@65, 2×3@75) CFRE Metcon 11/12/15 (Time) For Time: 18-15-12-9-6 reps of OHS (95, 65) […]

Nov 10th

2015

Category: WOD
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CFRE “Veterans Day” WOD 11/11/15

CrossFit Rugged Edge – CrossFit Warming Up (No Measure) 10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, […]

Nov 9th

2015

Category: WOD
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CFRE WOD 11/10/15

CrossFit Rugged Edge – CrossFit Warm Up 101 (No Measure) 2 sets, 1 length of the turf of the following: High Knees Butt Kickers Alternating Toe Touches A-skip Walking Lunges Perfect Stretch Jump Rope/Double Under Practice (No Measure) Accumulate 10 minutes of Jumping Rope combining work on Single Unders and Double Unders. Work on keeping […]

Nov 8th

2015

Category: WOD
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CFRE WOD 11/09/15

CrossFit Rugged Edge – CrossFit Warming Up (No Measure) 10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, […]