BLOG / WOD

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07222017

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) W/ a partner, row 6K. Switch every 5 strict pull ups 15 Russian swings (53/35) 30 double unders Any grip is ok on the strict [...]

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07212017

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) Working with a partner, For time: 500m Run 50 Burpees 50 Deadlift 135/95# 100 Air Squat 400m Run 40 Pull ups 40 Front Squat 100 [...]

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07192017

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Rope Climb (6×1) Metcon Metcon (Time) 6 RFT: 21 Wall Ball Shots 20/14# 50 ft. Bear Crawl 3 Bar Muscle-up 21 Jumping LungesScale to [...]

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07182017

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Squat Clean (3,2,1,1,1) 5 Total Sets: Perform 3,2,1,1,1 repetitions every 3 minutes Function 5,3,2,2,2 B: Back Squat (3×3, [...]

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07172017

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Close Grip Bench Press (3×3, 3×2) Function 5 x 5-7 Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push [...]

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07112017

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Handstand Walk (10×1) Metcon T.U.P. (Time) 15-12-9-6-3 Power Cleans, 135# Pull-ups Front Squats, 135# Pull-upsIn honor of, U.S. [...]

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07102017

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) 2 Rounds: 5 Minutes of Row Cals 4 Minutes of DB Turkish Get-ups 3 Minutes of 100m Shuttle Run(trips) 2 Minutes of [...]

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07082017

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) In teams of 3: 200 toes to bar 200 American swings (53/35) 200 shoulder to overhead (115/75) EMOM: 1 person does a 100m sprint [...]

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07072017

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Back Squat (3,2,1,3,2,1) Function 5x 3-5 Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Row Cal 10 Burpees [...]

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07032017

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Close Grip Bench Press (3,2,1,3,2,1) Function 5x 3-5 Metcon Metcon (AMRAP – Reps) I go, you go style: 6 rounds each :90w/:90r [...]

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