WOD’s

December 15, 2017

Posted by on Dec 14, 2017 in WOD's | Comments Off

1 Power Clean + 1Front Squat + 1 Push Jerk Every 2 minutes for, 0:00, 2:00, 4:00,6:00, 8:00, 10:00, 12:00 Then  50 Hollow Rocks 10 Rounds 10 Pushups 15 Air Squats 50 Hollow Rocks

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December 14, 2017

Posted by on Dec 13, 2017 in WOD's | Comments Off

6 Rounds, Alt movements, every 90 secs A – 4 C2B Pullups (as low as possible) OR – 2 MU or 3 Bar MU  B – 12 Alt Lunges Then 8 min Alt EMOM 20 WBs 10' target 25 Dus

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December 13, 2017

Posted by on Dec 12, 2017 in WOD's | Comments Off

3 Rep Max Push Press Then 16 Minute AMRAP of Burpee (facing) Boxovers 24/20(every 2 minutes starting with zero do 12 Alt Dumbbell/kb Snatches 50/35 and 12 T2b)

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December 12, 2017

Posted by on Dec 11, 2017 in WOD's | Comments Off

1 Hang Power Snatch + 1 OHS + 1 Squat Snatch Warm up to and then start @50% of 1 RM Snatch and go up in weight. Total of 5 working Sets. Every 2 minutes for 10 minutes Then Row 750 50 Ring Rows Run 15 Shuttle Sprints

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December 11, 2017

Posted by on Dec 10, 2017 in WOD's | Comments Off

5-5-5-5-5 Back Squat Work up to 80-85% of 5RM Then “Sky Hook” 3 Rounds 20 Hang Power cleans (115/80) 20 Front Squats 20 Push Press

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December 8 2017

Posted by on Dec 7, 2017 in WOD's | Comments Off

3RM Front Squat Then Row 6 X 200m Sprint

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Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109