WOD

23
Jul

July 23, 2019

CrossFit Black Box – CrossFit Metcon (No Measure) 4 Rounds NFT: 5-7 Dumbbell Strict Press 10 Banded Straight Arm Pull-downs 10 Strict T2B (scale to...
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22
Jul

July 22, 2019

CrossFit Black Box – CrossFit Weightlifting Back Squat (20:00 to work to a 6RM) Metcon PERF: Metcon (Time) 75 Power Snatches for time, 75/55lbs *10...
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20
Jul

July 20, 2019

CrossFit Black Box – CrossFit Metcon BYOP: Metcon (Time) In Teams of 2: 50-40-30-20-10 Wall Balls, 20/14 Box Jumps, 24/20″ Kettlebell Swings, 53/35 *200m Run...
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19
Jul

July 19, 2019

CrossFit Black Box – CrossFit Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon (No Measure) 3 Rounds NFT: 10-12 Band Tricep Extensions...
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18
Jul

July 18, 2019

CrossFit Black Box – CrossFit View Public Whiteboard Metcon Metcon (Time) For time: 21 Thrusters, 95/65 700ft Shuttle Run, 14x50ft 18 Thrusters, 95/65 600ft Shuttle...
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17
Jul

July 17, 2019

CrossFit Black Box – CrossFit Metcon Metcon (Time) 4 Rounds for time: 500m Row 20 Pull-ups 20 Push-ups Rx+=all pull-ups unbroken Competitor Metcon (No Measure)...
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16
Jul

July 16, 2019

CrossFit Black Box – CrossFit Metcon PERF: Metcon (Time) 8 Rounds on the 4:00 100m Run 8 Power Cleans, 135/95 100m Run 10 Burpees *rest...
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15
Jul

July 15, 2019

CrossFit Black Box – CrossFit Metcon (Weight) Back Squat 5-5-15DRP (50%-60%-70%) *perform at or around 15 reps at 70%, followed by 30 seconds rest, then...
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