WOD

3
Apr

Apr 3, 2019

CrossFit Black Box – CrossFit Weightlifting Shoulder Press (5-5-5-5-5 (65%-70-73-75-75)) Metcon (No Measure) 3 Rounds: 12-9-6 AFAP Clean and Jerks :30 Rest between sets, 3:00...
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2
Apr

Apr 2, 2019

CrossFit Black Box – CrossFit Metcon Metcon (Time) Every 5 Minutes for 5 Rounds: 500m Row 20 DB Snatches, 50/35 (Alternating) 10 Pull-upsScore is your...
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1
Apr

Apr 1, 2019

CrossFit Black Box – CrossFit Weightlifting Back Squat (5-5-5-5 (70%-73%75%-75%)) Last week should give us a baseline. We will be moving into a strength cycle...
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30
Mar

Mar 30, 2018

CrossFit Black Box – CrossFit Metcon Metcon (Time) Today we are honoring Captain Andrew Ross of the US Army 3rd Special Forces Group who was...
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29
Mar

Mar 29, 2019

CrossFit Black Box – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Competitor Metcon (No...
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28
Mar

Mar 28, 2019

CrossFit Black Box – CrossFit Metcon Metcon (AMRAP – Reps) With a continuously running clock: 0:00-3:00 AMRAP 3min: 30 Cal row 15 Lateral Burpees Over...
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27
Mar

Mar 27, 2019

CrossFit Black Box – CrossFit Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95# Metcon (No Measure) EMOM for 15min: Min 1: 10 KB...
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26
Mar

Mar 26, 2019

CrossFit Black Box – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Competitor Metcon (AMRAP –...
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