WOD

20
Jan

Jan 20th, 2020

CrossFit Black Box – CrossFit Weightlifting Back Squat (5-5-3-3-3 (First set @75% of 1RM)) *Superset w/max effort strict pull-ups. If more than 15, add weight....
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17
Jan

Jan 17th, 2020

CrossFit Black Box – CrossFit Weightlifting Deadlift (5-5-3-3-3 (first set @73% of 1RM)) **Superset w/12 Seated Alternating Dumbbell Shoulder Press (12 reps total, 6 each...
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16
Jan

Jan 16th, 2020

CrossFit Black Box – CrossFit Metcon Metcon (5 Rounds for time) 5 Rounds: 400m Run Rest :30 1:00 Max Double Unders Rest 3:00 *Score each...
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15
Jan

Jan 15th, 2020

CrossFit Black Box – CrossFit Metcon Frantasy Land (Time) For time: 21-15-9 reps of: Thrusters, 95/65 Pull-ups 15-12-9 reps of: Thrusters, 115/80 Chest-to-bar pull-ups 12-9-6...
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14
Jan

Jan 14th, 2020

CrossFit Black Box – CrossFit Metcon Metcon (Time) For time: Row 2k 50 Kettlebell Swings, 53/35 Run 800m Run 35 Kettlebell Swings, 53/35 Row 500m...
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13
Jan

Jan 13th, 2020

CrossFit Black Box – CrossFit Weightlifting Front Squat (5-5-3-3-3 (1st set @ 70%)) **2 Second pause in the bottom Metcon Metcon (Time) 5 Rounds for...
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11
Jan

BYOP Partner WOD

CrossFit Black Box – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25:00 20 Wall Balls, 20/14 15 KBS, 53/35 10 Burpee Box Jumps,...
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10
Jan

Jan 10th, 2020

CrossFit Black Box – CrossFit Weightlifting Deadlift (5-5-5-5-5 (First set @70%)) Metcon Metcon (Time) For time: 100 T2B *5 Deficit HSPU every time you break*12:00...
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