WODs

Wednesday – December 6, 2017

Hero “JT” 21-15-9 HSPU Ring Dips Push-ups
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Tuesday – December 5, 2017

4 Min AMRAP 12 MB Cleans 20/14 12 Ab-Mat sit-ups Rest 4 Min 4 Min AMRAP 10 Burpees 10 T2B Rest 4 min 4 min AMRAP 8 Wall balls 20/14 8 KB Swings 53/35 *Score is TOTAL rounds combined of all completed rounds, all partial rounds completed will be added as single number*
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Monday – December 4, 2017

Front Squat 3-3-3-3-3
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Saturday – December 2, 2017

Coach’s Choice
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Friday – December 1, 2017

Split Jerk 1-1-1-1-1
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Thursday – November 30, 2017

2 RFT 100 Double Unders 1000m Row 1000m Run *1000m Run mark is past the 800m but continue all the way to the dead end and follow circle around and back.
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Wednesday – November 29

CrossFit Games Open 16.1 20 Min AMRAP 25 FT Overhead walking lunge 95/65 8 Burpees 25 Ft Overhead Walking Lunge 8 C2B pull-ups
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Tuesday – November 28, 2017

Power/Skill: 20 min to establish max height box jump 10 Min AMRAP 5 Box Jumps 30″/24″ 10 Ring Dips 15 KB Swings 70/53
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Monday – November 27, 2017

Tabata back squat 95/65 Rest 1 min Tabata L-sit hold Rest 1 min Tabata Ring rows Rest 1 min Tabata Handstand Hold Rest 1 min Tabata Row *for holds count the seconds for score* Beginner Air Squat Knee tuck on Paralettes Ring row Pike hold Row *CF mainsite WOD 7 Nov 17*
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