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Crossfit WOD 11/18/2019

A) 3 Sets ME back Squats in 20 sec at 55% 15 Ring Rows 15 Squat Jumps Rest 2-3 minutes B) 3 Rounds Partner WOD (alternating Round) 21-15-9 Calorie Rows 5 DB man-Makers (35/20)

Crossfit WOD 11/16/2019

A) 4 Sets ME Bench in 20sec (225/105) (Record Reps) 10/10 1 Leg KB DL 10-15 Rower Pike Ups Rest 2-3 min B) Team WOD – 4 Rounds 30s MS Synchro T2B 30s Rest 30s MS Synchro Goblet Squat 30s Rest 30s MS Synchro Push Ups 30s Rest  

Crossfit WOD 11/15/2019

A1) 5×5 Front Squats A2) 5×5 1 Arm Ring Rows B) Partner WOD (You Go. I Go) 21 Push Press (155/105) 21 Cal Row 15 Push Press 15 Cal Row 9 Push Press 9 Cal Row

Crossfit WOD 11/14/2019

A) 5 Sets 3 Snatch DL + 3 Hang Power Snatch 8-12 Strict Pull Ups 8-12 DB Curls Rest 2-3 min ***Record Snatch Weight B) 15 min Partner AMRAP Alternating Rounds 5 Devils Press (35/20) 10m DB Bear Crawl 10m Front Rack DB Lunge

Crossfit WOD 11/13/2019

A) 10 min Partner AMRAP @ Easy Pace (Alternating movements) 50 Single Unders 25 Squats 15 Push ups B) 9 min Partner AMPRAP @ Tough Pace 50 Double Unders 25 WBS (20/14) 15 Ring Push ups C) 8 min Partner AMPRAP @ All Out Pace 50 Double Unders 25 DB Thrusters (40/25) 15 Strict HSPUsRead more

Crossfit WOD 11/12/2019

A1) 5×3 Position Power Clean (High Hang, Hang, 1″ off Ground) Record Weight A2) 5X10 Banded Face Pulls B) ***Deck Of Cards*** Teams of 3 or 4 Ace and Jokers – 10 Synchro Burpees (as a team) Hearts – Pull Ups Diamonds – AbMat Situps Spade – Box Jumps/Steps (24/20) Club – KBS (70/44) ***numberRead more

Crossfit WOD 11/11/2019

A) 4 Sets 8/8 Db Lunges 8/8 DB Curls 30-45sec Boat Holds Rest 2-3 minutes between sets B) Partner WOD 3 Rounds (Split Reps However) 30/20 Cal AB 45 Plate V-Ups (25/15) 30 Burpees to Plate

Crossfit WOD 11/09/2019

PUSH/PULL A1) 5x 10 Bench Press A2) 5x 10 Bent Over DB Rows ABS & GLUTES B) 10min EMOM: Odd : 20-30sec L-Sit Hold Even : 5/5 Single Leg Glute Bridge Partner WOD C) 2 Rounds Partner WOD 530m Run (Both Partners) 15 Synchronized Devils Presses (35/20)  

Crossfit WOD 11/07/2019

Primer A) 15 min AMRAP 10/10 Lateral Band Walks 200m Jog 5/5 1ARM Ring Rows 10/10 1Arm KBS 10 Goblet Squats B) 5 x 2 DL + 2 Hang Power Cleans + 2 Front Squats C) 4 Rounds, rest 1 min between rounds 30s Double Unders 15s Mountain Climbers 15s Burpees D) Ski/Bike Sprint forRead more

Crossfit WOD 11/06/2019

Structure/Skills A1) 4x 5/5 krok Rows A2) 4x 5/5 Lateral Step Ups A3) 4x 30s HS HoldLoading the Workout Leaderboard from Beyond the Whiteboard Partner WOD – 5 Rounds Each – ALternating Rounds 6 TnG Power Snatch (135/85) Run 200 m 3-6-9-12-15 T2B (+3/Rnd)