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  • CrossFit WOD, March 4, 2020

    030420 Skill GHD Sit-Ups Conditioning Metcon (AMRAP – Reps) 5 min AMRAP: 4 Strict Handstand Push-ups 8 American Kettlebell Swing # 70/53 12 GHD Sit-ups * 1 min rest, Followed by… Metcon…

  • CrossFit WOD, March 3, 2020

    030320 Strength session Snatch (Weight) Every 90 sec for 12 min (8 sets) 1 Snatch Pull + 1 Hang Snatch + 1 Snatch * build to today’s heavy but comfortable Conditioning Metcon…

  • CrossFit WOD, March 2, 2020

    030220 Strength session Back Squat (Weight) = Back Squat = Every 90 sec for 9 min ( 6 sets) Set 1: 8 Reps @ 50 % Set 2: 6 Reps @ 65…

  • CrossFit WOD, February 28, 2020

    022820 Conditioning Metcon 20 min EMOM 1) 12/9 Cal Bike 2) 14 T2B 3) 12/9 Cal Ski 4) 7 Burpees Box get over # 48/40 5) Rest. Accessory

  • CrossFit WOD, February 27, 2020

    022720 Strength session Snatch (Weight) 12 min EMOM . 1 Snatch lift-off+ 1 Snatch w/ 2 sec in catch position *Build to today’s heavy but comfortable. Conditioning Metcon (5 Rounds for reps)…

  • CrossFit WOD, February 26, 2020

    022620 Strength session Clean (Weight) Every 90 Sec for 12 min (8 sets) 3 Position Clean (Hang/ below knee/ floor) Conditioning Metcon (AMRAP – Reps) Every 90 sec for 5 Sets 60…

  • CrossFit WOD, February 25, 2020

    022520 Conditioning Metcon (Time) Complete for time 3 Rounds of: 400 m Run 30 Alt. DB Snatch # 50/35 *** 20 Box jumps over # 24/20 ***RX+: 60-70/45-50 Midline (AB CrossFit) 3…

  • CrossFit WOD, February 24, 2020

    022420 Strength session Conditioning Metcon (Time) Complete for time: 21-15-9-6 Thruster #115/85 Pull Ups Burpees Back Squat (Weight) Every 90 sec for 7 sets Sets 1-2: 6 Reps @ 60 Sets 3-4:…

  • CrossFit WOD, February 21, 2020

    022120 Strength session Clean and Jerk (Weight) 12 min EMOM 1 Clean and Jerk Conditioning Metcon (Time) Complete 3 rounds for time of: 12 Squat Clean # 155/110 10 DeF. HSPU (plate…

  • CrossFit WOD, February 20, 2020

    02/20/20 Strength session Snatch (Weight) 10 min EMOM 1 Snatch Deadlift + 1 Snatch + 1 Hang Snatch *Build to today’s heavy but comfortable. Conditioning Metcon (AMRAP – Rounds and Reps) 13…