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Month: January 2020

CrossFit WOD, January 21, 2020

January 21, 2020
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| Categories: W.O.D.

Bar Crawl

Metcon
Bar Crawl (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

CrossFit WOD, January 20, 2020

January 20, 2020
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| Categories: W.O.D.

Dumbledore

Weightlifting
Back Squat (Weight)

Metcon
Dumbledore (Time)
50/35 Calorie Assault Bike or Row
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
30 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike or Row
Dumbledore (BB) (Time)
50/35 Calorie Assault Bike or Row
15 Hang Clean and Jerk 115/85
30 Front Squats
15 Hang C&J
50/35 Calorie Assault Bike or Row

CrossFit WOD, January 19, 2020

January 19, 2020
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| Categories: W.O.D.

Sunday 1/19/20

Sunday 1/19/20 (3 Rounds for reps)
7:00 AMRAP
ROW OR BIKE 21/15 cal
10 Push Press 95/65
Rest 3:00
7:00 AMRAP
50 DU 100SU
20 Deadlift
Rest 3:00
7:00 AMRAP
10 Burpee
10 Front Squats

CrossFit WOD, January 18, 2020

January 18, 2020
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| Categories: W.O.D.

Lethal Weapon

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run
…
Continue to Add 1 Round Until Cap

1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Score rounds and reps of chief

CrossFit WOD, January 17, 2020

January 17, 2020
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| Categories: W.O.D.

Blue Steel

Metcon
Blue Steel (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

CrossFit WOD, January 16, 2020

January 16, 2020
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| Categories: W.O.D.

Diane

Weightlifting
Deadlift (3-3-3-3-3 Across 50-60%)
Not too heavy, consider it a warmup for WOD

Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Diane Scaled (Time)
21-15-9
Deadlift 135/95
Seated DB Press 35/20

CrossFit WOD, January 15, 2020

January 15, 2020
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| Categories: W.O.D.

Four Loko

Weightlifting
1 Pause front SQ+ 1 Front Sq (1×1)
Build to heavy complex

Metcon
Four Loko (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

Slowest round scored

CrossFit WOD, January 14, 2020

January 14, 2020
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| Categories: W.O.D.

Part Time

Metcon
Part Time (Time)
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches 50/35
21/15 Calorie Assault Bike

Part Time BB Version (Time)
3 Rounds:
12 Lateral Burpees over bar 95/65
21 Pull-ups

Directly Into…

3 Rounds:
12 Snatches 95/65
21/15 Calorie Assault Bike or Row