BLOG / WOD

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01172019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Weight) 30 minute grind: 15 burpees AFAP 200m farmers carry AHAP 100 ft. plate push 3-5 x DeFranco ab complex* Score FC weight per [...]

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01092019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Power Clean (3 TnG PC x 8 sets – submaximal weight) Metcon B: Metcon (Time) For time: 25 ball slams 25 box jump overs (24/20) [...]

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01042019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (10,8,6,4,2) Metcon B: Tabata Push Ups (AMRAP – Reps) 8 rounds of 20 sec. work/10 sec. rest Score is lowest number of [...]

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01032019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) 0-10 minutes: AMRAP of 21 box jumps 15 wall balls 9 toes to bar 10-12 minutes: rest 12-22 minutes: run 1 mile/bike [...]

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01022019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Back Squat (5×5; rest 2 minutes) Metcon B: Metcon (Time) 1000m row (buy in) Then, 3RFT: 8 single arm DB push press/side (50/35) [...]