Category Archives: CrossFit

Friday WOD 20170512




Sled Work

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Wednesday WOD 20170510

Every minute on the minute for 14 minutes:

Even: 3 Position Snatch
Odd: 7 Burpees
*Add weight each round.

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Thursday WOD 20170504

Partner WOD 

60 Alternating Wallballs 20/14
30 Tandem Toes to Bar
60 Alternating Tire Flips 
30 Tandem Burpees
60 Alternating Box Jumps 24/20

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Wednesday WOD 20170503

Push Press



200m Lunge

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Tuesday WOD 20170418

4 Round for time of:

200m Run
5 Power Snatches 95/65
10 Over Head Squats 95/65
15 Toes to Bar

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Tuesday WOD 20170110


Front Squat


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Monday WOD 20161031


Back Squat


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Thursday WOD 20160825


Partner WOD 

As many reps as possible in 20 minutes of:

600m Partner Run
60 Sumo Deadlift High Pulls 75/55
60 Sit-Ups
60 Wallballs 20/14
60 Double Unders
60 Burpees
60 Lunges
60 Pull-Ups
* One parter works at a time.

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Thursday WOD 20160818


Alternating Tabata
Hollow Hold/ Plank Hold

-Rest 2 minutes-

Alternating Tabata
Double Unders/ Russian Kettlebell Swings 53/35

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Thursday WOD 20160114


Bench Press



As many rounds as possible in 15 minutes of:
200m Run
5 Pull-Ups
10 Sit-Ups
20 Double Unders

Post weights and total rounds+ reps to comments.