CROSSFIT WOD

Dec 26th, 2018

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Category: CROSSFIT WOD
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01610

1. drom/mobility prep (10 mins)   2. 3 Sets 4:00 AMRAP Run 400, m 30  Rus Kettlebell Swings, 75/36 Max Push-ups in remaining time Rest 2 mins   3. skill work: kipping/butterfly pull up technique work ( 5 mins)   4. “Burping Annie” For Time: 50 Double Unders 50 Sit-up (abmat)s 10 Burpees 40 Double Unders Read more...

Dec 26th, 2018

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Category: CROSSFIT WOD
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01609 (9:00 AM ONLY)

1. DROM/ ROLL OUT (10 MINS)   2. “Desforges” 5 rounds for time of: 12 Deadlifts, 225 lbs 20 Pull-ups 12 Clean & Jerks, 135 lbs 20 Knees To Elbows     3. cool down: 2000 m row  

Dec 24th, 2018

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Category: CROSSFIT WOD
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01608 (9:00 am only)

1. drom / mobility prep (10 mins)   2. Complete as many rounds as possible in 35 mins of: 8 Thrusters, 155/105 lbs 10  CTB Pull ups 15 Lateral burpee over bar  This is a Partner WOD – Partner 1 will perform the work listed above. Partner 2 will Sandbag Run 400 m, 45/25 lbs. Once Read more...

Dec 21st, 2018

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Category: CROSSFIT WOD
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01607

1. 2 sets: 200 m run 15 goodmornings 15 db thrusters (light)   2. hamstring mobility flow (10 mins)   3. 7 rounds for time of: 14 Dumbbell Deadlifts, 50/35 lbs 14 Alternating Dumbbell Shoulder Press, 50/35 lbs   4. Every 1 min for 12 mins, alternating between: 12 Sumo Deadlift  @ 60% 10 Dumbbell Push Read more...