Category Archives: crossfit

WOD 11-18-2015

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Warm up 7 min cap 3 rounds 12 squat kicks 10 hand stand push ups 12 inverted chin ups WOD 28 min cap 4 rounds 12 bench press 20 mountain climbers 20 Kettlebell swing row 500m Originally posted 2015-11-18 20:37:16.

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WOD 11-16-2015

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Warm up 7 min cap 3 rounds 16 med ball clean 12 push ups 20 lunges WOD 21 min cap 5 rounds 15 incline db presses 20 deadlifts 20 step ups Originally posted 2015-11-16 20:38:51.

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WOD 11-13-2015

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Warm up 9 min cap 4 rounds 10 steps ups 12 good mornings 9 burpees WOD 28 min cap 4 rounds 20 deadlifts 12 push presses Run 400 meters 10 jump box Originally posted 2015-11-13 16:20:28.

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WOD 11-12-2015

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Warm up 7 min cap 3 rounds 10 inverted chin ups 10 mountain climbers 10 dips WOD 15 min AMRAP 7 pull-ups 10 push-ups 18 squats 15 knees to chest Originally posted 2015-11-12 21:18:41.

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WOD 11-09-2015

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Warm up 7 min cap 3 rounds 45 double unders/60 singles 10 slam ball 10 knees to chest WOD 29 min cap 5 rounds Run 400m 20 thrusters 10 hand stand push ups Originally posted 2015-11-09 18:17:43.

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WOD 11-03-2015

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Warm up 10  min cap 4 rounds 20 push ups 12 butterfly kicks 12 wall ball shots 30 cross crunch WOD 12 min cap AMRAP 21 inverted pull ups 21 burpees 21 over head squats Originally posted 2015-11-03 16:08:11.

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WOD 11-02-2015

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Warm up 9 min cap 3 rounds 15 step ups row 400m 10 wall ball shots WOD 28 min cap 30, 20, 10 reps jump box deadlift slam ball 2 min break Originally posted 2015-11-02 16:19:35.

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WOD 10-30-2015

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Warm up 7 min cap 3 rounds 15 step ups 10 push ups 8 chin ups WOD 25 min cap 5 rounds 20 thrusters run 400m 15 knees to chest Originally posted 2015-10-30 15:48:48.

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WOD 10-29-2015

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Warm up 8 min cap 4 rounds 15 kick squats 10 Kettlebell swing 12 good mornings WOD 18 min cap 4 rounds 20 mountain climber 10 hand stand push ups 20 lunges 15 slam ball Originally posted 2015-10-29 20:07:27.

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WOD 10-28-2015

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Warm up 9 min cap 4 rounds 15 inverted pull ups run 200m 20 wall ball shots WOD 21 min cap 5 rounds 20 row rings 15 burpees 12 dips 10 back squats Originally posted 2015-10-28 15:49:22.

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