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Category: W.O.D.

CrossFit WOD, August 21, 2019

August 21, 2019
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Frank the Tank II

Metcon
Frank the Tank II (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Score total DL and Burpees each round

CrossFit WOD, August 20, 2019

August 20, 2019
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30 Rock

Metcon
30 Rock (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

CrossFit WOD, August 17, 2019

August 17, 2019
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Anniversary WOD 2019

Metcon
Anniversary WOD 2019 (Time)
Team of 4
Du/SU
Box jumps 24/20
AKB 53/35
Push press 95/65
Pull-ups/ring rows T2B
Pushups
Squats
Burpees
Sit-ups
Power cleans 135/95

MINIMUM OF 50 reps max of 100 before moving on. Go until 2010 total reps complete. So it’ll be somewhere between 2-4 rounds

CrossFit WOD, August 16, 2019

August 16, 2019
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Hang Nail

Metcon
Hang Nail (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

CrossFit WOD, August 15, 2019

August 15, 2019
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Wreck Trek

Metcon
Wreck Trek (3 Rounds for reps)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run

CrossFit WOD, August 14, 2019

August 14, 2019
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IHOP

Weightlifting
3 position power clean (1×1)
build to heavy set

Metcon
IHOP (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

CrossFit WOD, August 13, 2019

August 13, 2019
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Swole Cycle

Weightlifting
Bench Press (1×3)
Build to heavy 3

Metcon
Swole Cycle (4 Rounds for reps)
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories