CrossFit WOD, January 31, 2019

2019-01-30 19:30:00.000000
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–>

Arm Day

Metcon
Arm Day (Time)
21-18-15-12-9-6-3
Pull-ups
Push-ups

CrossFit WOD, January 30, 2019

2019-01-29 19:30:00.000000
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–>

Leg Day

Metcon
Leg Day (Time)
50 Wallballs
50 Walking Lunges
50 DB Hang Squat cleans 50/35

CrossFit WOD, January 29, 2019

2019-01-28 19:30:00.000000
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–>

Michael Rows

Metcon
Michael Rows (Time)
3 Rounds
Row 1000m
50 back extension
50 Sit-up

CrossFit WOD, January 28, 2019

2019-01-27 19:30:00.000000
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–>

Mohawk Warrior

Metcon
Mohawk Warrior (Time)
8 Rounds
200m Run
5 Power Cleans 155/105#
8 Toes to Bar

CrossFit WOD, January 26, 2019

2019-01-25 19:30:00.000000
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–>

25:00 EMOM Saturday 9/8/18

Warm-up
run 400m
Then:
1:00 at each station

Metcon
25:00 EMOM 9/8/18

0:00-4:00 12/10 calorie row
5:00-9:00 Battle Ropes
10:00-14:00 Tire Flip+ Jump over/Step Over
15:00-19:00 Sledgehammer/Tire
20:00-24:00 10 Wallballs 20/14#

CrossFit WOD, January 25, 2019

2019-01-24 19:30:00.000000
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–>

Elizabeth

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Skill
Rope Climb Skill work

CrossFit WOD, January 24, 2019

2019-01-23 19:30:00.000000
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–>

Brutus

Metcon
Brutus (Time)
15-12-9-6
Bar MU
Box Jumps
Power Snatch

CrossFit WOD, January 23, 2019

2019-01-22 19:30:00.000000
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–>

Alastor

Metcon
Alastor (Time)
60 Burpee box jump over 24/20
1200m Row
40 BBJO
800m Row
20 BBJO
400m Row

CrossFit WOD, January 22, 2019

2019-01-21 19:30:00.000000
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–>

Up and Down

Metcon
Up and Down (Time)
4 Rounds
200m Run
2 Rope Climbs
200m Run
20 Pistols (Alternate)

Skill
HSPU Skill work

CrossFit WOD, January 21, 2019

2019-01-20 19:30:00.000000
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–>

Snatch Balance/Cluster

Weightlifting
Snatch Balance (1×1)
Squat Clean Thruster (1×1)
Whiteboard Lift