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Community WOD
Main – CrossFit Metcon Metcon (Time) Teams of 3 ***400 Sit Ups*** ***2 Rounds*** 60 Wall Ball 20,16 60 Push Press 95,65 60 KB Swing 53,35 10 Burpees (Together) 45 Box Jumps 24,20 45 Front Squats...
12-26-14
Main – CrossFit Warm-up ThunderDome (No Measure) 200m Run 2 Rounds 15 Singles Left Leg 15 Singles Rgt Leg 15 Alternating Legs 20 Mountain Climbers 10 Push Ups 10 V-Ups 2 Sampson Stretches (15 Sec Hold)...
12-24-14
Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Metcon Metcon (Time) #1 30-20-10 Goblet Squats 53,35 KB Swing #2 3 Rounds...
12-23-14
Main – CrossFit Warm-up CFTD-3 (No Measure) 2 Rounds 20 Mountain Climbers 10 Good Mornings 10 Push Ups 10 Sit Ups 15 OHS w/PVC Pipe High Knees / Lunges Weightlifting Deadlift (6 Attempts) Metcon Metcon (Time)...
12 Days of Christmas
Main – CrossFit Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Metcon Metcon (Time) 12 Days of Christmas 1 Wall Walk 2 Push...
12-20-14
Main – CrossFit Warm-up (No Measure) 2 Rounds 20 DU’s 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats Metcon ()
Annie meets Cindy
Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Metcon Metcon (Time) For Time 50...
12-18-14
Main – CrossFit Warm-up ThunderDome (No Measure) 200m Run 2 Rounds 15 Singles Left Leg 15 Singles Rgt Leg 15 Alternating Legs 20 Mountain Climbers 10 Push Ups 10 V-Ups 2 Sampson Stretches (15 Sec Hold)...
12-17-14
Main – CrossFit Warm-up CFTD 4 (No Measure) 3 Rounds 5 Burpee Tuck Jumps 5 Push Ups 5 V-Ups High Knees-Across Backwards-Back ~~~~~~~~~~~~~~~~~ 30 Double Unders Weightlifting Back Squat (+10 lbs) Metcon Metcon (AMRAP – Rounds...
12-16-14
Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Metcon Metcon (Time) 15-12-9 Hang Cleans 115,75 Burpee Box Jumps 24,20...