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  • CrossFit WOD, April 4, 2019

    0404 Strength stiff-leg Deadlift (E2MOM’10) complete 4 reps. Conditioning Metcon (4 Rounds for reps) Every 5 min: 10 Sit-ups 2 Rounds of DT 10 Sit-ups DT: 12 Deadlift 9 Hang Cleans 6…

  • CrossFit WOD, April 3, 2019

    0403 Gymnastics Rope Climb (Max reps) work on your technique Rx: Efficiency Metcon Metcon (Time) 3 Rounds FT: 2 Rope Climbs 50 FT Speed Push 90/45 10 Front Squat 135/95 REST 3…

  • CrossFit WOD, April 2, 2019

    WOD 0402 Strength Power Clean + Jerk (Emom 8) 2 + 1 Conditioning Metcon (AMRAP – Rounds) Amrap 10 min: 12 Power Snatch 75/55 8 Ring Dips 400mts Run Metcon MID-LINE 3…

  • CrossFit WOD, April 1, 2019

    WOD 04/01 Strength Back Squat (5 sets) Every 2 minutes 4 Reps Metcon Metcon (3 Rounds for reps) Every 5 minutes, for 15 minutes: 2 Rounds: 50 DU 10 Thrusters 95/65 10…

  • CrossFit WOD, March 30, 2019

    Opening Welcome to AB CrossFit! Metcon 1000m Row (Time) Max Effort 1000m Row REST 3 MIN Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

  • CrossFit WOD, March 29, 2019

    FIRST CLASS CrossFit Warm-up Warm-up 3 Rounds: 250 mts ROW 15 Air Squat 5 Kipping Swing Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 min 5 Squat Clean (185/125) 10 Box…

  • Today’s WOD

    121119ConditioningMetcon (AMRAP - Rounds and Reps)5 min AMRAP 50 DU 20 Pistols 10 Box Jumps # 30/24 *Rest 1 min for transition Followed by... Metcon (Time)In 5 minutes complete For Time: 50/35…