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  • CrossFit WOD, April 10, 2019

    0410 Accessory Pull-Ups (Max reps) work on pull ups and C2B Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP’4 (3sets) 10 DB Snatch (alternate) 50/30 10 Pull Ups 40 DU 90sec REST…

  • CrossFit WOD, April 8, 2019

    0407 Strength Back Squat (Weight) every 2 min x 10 min. 5 Back Squats @70% + 5 Heavy Box jump Conditioning Metcon (AMRAP – Reps) AMRAP 12MIN 15/12 Cal Bike 9 HSPU…

  • CrossFit WOD, April 6, 2019

    PARTNER Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 25min 400mts Run 20 DB Snatch Syncro 50/35 20 Cal Bike 30 WB 20/14 500mts Row 20 Box Step Over w/ DB

  • CrossFit WOD, April 5, 2019

    0405 Skill Pull-ups (Max reps) technique Work Muscle-ups (Max reps) Technique Work Conditioning Metcon (Time) Complete FOR TIME 12 Pull-Ups 50 DU 9 Chest To Bar 50 DU 6 B. MU 50…

  • 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…