WOD

30
Dec

Dec 30th, 2019

CrossFit Black Box – CrossFit Weightlifting Front Squat (5-5-5-5-5 (first set @ 70% of 1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15min: 3-6-9-12…etc....
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28
Dec

Partner WOD

CrossFit Black Box – CrossFit Metcon Metcon (Time) In Teams of 2 3 Rounds 30 T2B 30 DB Push Jerks, 50/35 30 Cal Assault Bike...
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27
Dec

Dec 27th, 2019

CrossFit Black Box – CrossFit Weightlifting Push Press (5-5-3-3-3, First set of 5 at 70%) *Superset w/Max effort strict pull-ups Metcon (No Measure) EMOM for...
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26
Dec

Dec 26th, 2019

CrossFit Black Box – CrossFit Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20#...
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24
Dec

Dec 24th, 2019

CrossFit Black Box – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20min: 3 Deficit HSPU, 4″ 6 Deadlifts, 225/155 12 T2B 24 Double...
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23
Dec

Dec 23rd, 2019

CrossFit Black Box – CrossFit Weightlifting Back Squat (8-8-5-5-5 (first set of 8 @60%)) Superset w/max effort strict dips Metcon Jackie (Time) For Time: 1000m...
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21
Dec

Dec 21st, 2019

CrossFit Black Box – CrossFit Metcon Metcon (Time) In Teams of 3: 1200m Run (6x200m) 100 Ball Slams, 40/30 200 Burpees 300 Kettlebell Swings, 53/35...
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20
Dec

Dec 20th, 2019

CrossFit Black Box – CrossFit Metcon Dumb and Dumber (Time) 30 Rounds for time: 1 Squat Clean 1 Hang Squat Clean 1 Thrusters M=95lb W=65lb...
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