WOD

31 Mar

Posted at 20:00h in WOD
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Sorry for the inconvenience; there will be no 9:30am class today.  Please join us at any other class time.     For time: 750m Row 30 Burpees 600m Run 30 KB Swings 500m Row 20 Burpees 400m Run 20 KB Swings 250m Row 10 Burpees 200m Run 10 KB Swings...

29 Mar

Posted at 20:00h in WOD
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EMOTM X 6 Odd - Max Double unders (practice) Even - Rest 10 second L-Sit x 6 Rest 30 seconds between sets For time: 35 Unbroken Back Squats @ 40% :1 Rest 25 unbroken Front Squat @ 40% :1 Rest 15 unbroken OHS @ 40% *Note time and weights used...

27 Mar

Posted at 13:00h in WOD
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EMOTM X 10 1 Back Squat *Try to increase weight each set. *Start at 50% of 1RM Reverse Tabata: Front Squats 95/63 8 rounds of:  Max reps in 10 seconds, 20 seconds rest *Score is total reps 3 Rounds: 12 Goblet Lunges 53/35 10 Box Jumps 24/20 8 T2B *Each leg is 1 rep for lunges...

24 Mar

Posted at 20:00h in WOD
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CrossFit Open Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees (jumping over the barbell) Men use 95 lb. Women use 65 lb. Scaled Men use 65 lb. Women use 45 lb. Scaled Masters (Alternate scaled option) Men use 45 lb. Women use 35 lb. ...