Monday March 20th

By | March 19th, 2017|WOD|

WOD: A. 2 thrusters every 2 min for 10 min B. 3 rounds for time: 10 thrusters 95/65# 20 cal row /Bike 40 double unders

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Friday March 17th- Crossfit games open 17.4

By | March 17th, 2017|WOD|

Crossfit Games Open 17.4: 13 min AMRAP: 55 deadlift 225/155 55 wall balls 20 to 10 ft target/14 to 9 foot target 55 cal row [...]

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Thursday March 16th

By | March 15th, 2017|WOD|

WOD: For time: 30 Double Unders Row, 500 m 30 Double Unders 40 Wall Balls, 20/14 lbs 30 Double Unders 30 Bar Facing Burpees 30 [...]

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Wednesday March 15th

By | March 14th, 2017|WOD|

WOD: A. Power Clean. Hang power clean. work to a tough set in 15 min + 24 min EMOM: 1st: 3 Moderate Deadlift 2nd: AMRAP [...]

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Tuesday March 14th

By | March 13th, 2017|WOD|

WOD: A. weighted pronated pull up, 3-5 reps x 3 "working" sets + For Time: 21-15-9 Burpee Pull Up

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Monday March 13th

By | March 12th, 2017|WOD|

WOD: 5 sets of the following: 3 min AMRAP 10 toes to bar 100ft Double KB front rack walking lunge 53/35 AMRAP cals on Rower [...]

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Saturday March 11th

By | March 10th, 2017|WOD|

WOD: EMOM x 16 min (no measure) 1st min: L-arm dbell Row,10 reps 2nd min: Half Kneeling Larm Dbell Strict Press, 10 reps 3rd min: [...]

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Friday March 10th- Crossfit Games Open 17.3

By | March 9th, 2017|WOD|

Crossfit Games Open 17.3 Prior to 8:00 complete: 3 rounds of: 6 CTB pull-ups 6 squat snatches (95#/65#) then 3 rounds of: 7 CTB pull-ups [...]

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Thursday March 9th

By | March 9th, 2017|WOD|

WOD: 30 min EMOM( no measure): 1st: 30 second row @ high effort 2nd: HSPU variation 3-5 reps 3rd: 30 second Step down box jumps [...]

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Wednesday March 8th

By | March 7th, 2017|WOD|

WOD: A. 10 min EMOM: E: :20-:30 double under practice O: 3-5 Strict Pronated pull up or pulling progression B. 12 min AMRAP: 8 Push [...]

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