Wod for 11.19.2019
“Randy Savage” AMRAP 20 3 Rounds of “Macho Man” (135/95) 6 burpees 15 Toes to Bar Macho man = 3 Power Cleans + 3 Front squats + 3 Jerks
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Wod for 11.17.2018
OPEN & PERFORMANCE Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs...
Wod for 11.16.2018
Boxes out In 22:00 800m run, 21 hang power snatches, 21 burpees box jumps 400... 15....15 200...9......9 95/65
Wod for 11.15.2018
OPEN & PERFORMANCE “Knotty” AMRAP 20 2 Rope Climbs 24/20 cal bike or row 8 Dumbbell or KB Snatches (70/50)
Wod for 11.14.2018
OPEN & PERFORMANCE Pausing Front Squat Build to Heavy Single (3 Second Pause) “Breaking Bad” 3 Rounds 30/21 Calorie Row 30 Kettlebell...
Great job Karen!
“It's not crossfit but, crossfit helped me get there!!! 15/25k challenge done. It was cold...especially all the water crossings but,...
Wod for 11.13.2018
OPEN & PERFORMANCE “Rush Hour” 5 Rounds on the 4:00 20/14 Calorie Bike 10 Lateral Barbell Burpees 5 Power Snatches (135/95)
Wod for 11.12.1018
Open – Performance – Fitness “Jackie” For Time: 1,000 Meter Row 50 Thrusters (45/35) 30 Pull-ups
Wod for 11.10.2018
OPEN & PERFORMANCE “Cover Girl” AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (95/65) In Time Remaining: Max Rounds “Cindy”...
Wod for 11.9.2018
Team of 3 with 30:00 cap: 5 Rounds: 70/50 Cal Bike 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Weights increase each round: 95/65,...
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