WOD

12
Dec

Dec 12th, 2019

CrossFit Black Box – CrossFit Metcon Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor...
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11
Dec

Dec 11th, 2019

CrossFit Black Box – CrossFit Warm-up Metcon (No Measure) Partner Rock/Paper/Scissors w/chase *First partner to 5 points wins Metcon Metcon (Time) For time: 80 Double...
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10
Dec

Dec 10th, 2019

CrossFit Black Box – CrossFit Warm-up Warm-up (No Measure) 25ft Lateral Shuffle to Sprint (2x each direction) 1 x 3 Depth Drops 1 x 3...
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9
Dec

Dec

CrossFit Black Box – CrossFit Warm-up Weightlifting Back Squat (5-5-5-5-5 First set at 70%) Superset w/max strict pull-ups into max kipping pull-ups (no butterfly). Do...
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7
Dec

Partner WOD

CrossFit Black Box – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2: AMRAP 20min: 10 Burpees 15 Box Jumps, 24/20″ 20...
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6
Dec

Dec 7th, 2019

CrossFit Black Box – CrossFit Warm-up Warm-up (No Measure) 15/30/45ft Suicides 4 Sets Crawl-Walk-Run-Run *Focus is deceleration, acceleration and agility. Focus on planting lead foot,...
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5
Dec

Dec 5th, 2019

CrossFit Black Box – CrossFit Metcon (3 Rounds for time) 3 Rounds each for time: 750m Row 10 Devil’s Presses, 50/35’s 50 Double Unders Rest...
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4
Dec

Dec 4th, 2019

CrossFit Black Box – CrossFit Warm-up Warm-up (No Measure) 2x 25ft Lateral shuffle into 25ft Turn and accelerate (twice each direction) 1×3 Depth Drops (pause...
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