BLOG / WOD

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05242019

Announcements Schedule reminder: Saturday classes at 8AM and 10AM only. CLOSED Monday 5/27! CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Metcon (No Measure) 3 sets NFT: Banded [...]

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05232019

Announcements Schedule reminder: Saturday classes at 8AM and 10AM only. CLOSED Monday 5/27! CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Overhead Squat (15 minutes – sets [...]

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05222019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Power Clean (15 minutes of practice) Metcon B: Metcon (Time) 21-15-9: Toes to bar Power cleans (135/95) Bar facing burpees

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05212019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A1: Close Grip Bench Press (2.2.2 x 4 sets; rest 10 sec.; rest 30-60 sec.) A2: Rear Foot Elevated Split Squat (4×6-8/side; rest 60 [...]

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05202019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Weighted Pull Up (2.2.2 x 4 sets; rest 10 sec.; rest 1:30) Pronated grip. Metcon B: Metcon (Time) 5RFT: 5 strict pull ups 10 KB [...]

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05182019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) Every 12 minutes x 3RFT: 45/30 calorie Assault Bike 40 alternating DB snatches 80 double unders Cascade-style, so partners [...]

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05162019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (2.2.2 x 4 sets; rest 10 sec.; rest 1:30-2:00) B: Metcon (Weight) 4-6 sets NFT: 100 ft sled push 100m carry 6-10 ground to [...]

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05152019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) 8RFT: 250m row 25 American swings 25 burpees Alternate movements with a partner until 8 rounds have been completed. 35 minute cap.

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05142019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Weight) EMOM30: Min 1 = 2 PC + 2 FS + 2 jerks Min 2 = 100m sprint Min 3 = rest RX+ = 200m sprint in min 2 Same weight all rounds [...]

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05132019

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Metcon (AMRAP – Rounds) 1-to-10 ladder, NFT: Strict ring dips Strict pull ups Do false grip ring pull ups if you can. Score [...]

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05112019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) With a partner, for time: 2K row 40 overhead squats 40 toes to bar 1500m row 30 OHS 30 T2B 1K row 20 OHS 20 T2B 500m row 10 OHS [...]

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05092019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Split Jerk (15 mins, sets of 3) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP6: 6 jerks 12 box jump overs (20/20) Record [...]

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05082019

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Paralette Complex (Ascending ladder, resting as needed between sets) Push up Shoot through Dip Shoot through Metcon B: Metcon (Time) On [...]

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05072019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Front Squat (2.2.2 x 4 sets; rest 10 sec.; rest 1:30) Metcon B: Double-Unders (Up to 3 attempts – find max unbroken DUs for [...]

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05062019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (AMRAP – Rounds) EMOM30: Min 1 = 12/8 calorie Assault Bike Min 2 = 1 round “Cindy” Min 3 = rest RX+ = Min 3 = [...]

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05042019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds) In teams of two, AMRAP20: rounds of “The Chief” 1 round = 3 power cleans (135/95) 6 push ups 9 air [...]

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05032019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Close Grip Bench Press (2.2.2 x 4 sets; rest 10 sec.; rest 1:30-2:00) Metcon B: Metcon (Weight) 20 minute grind: 16 heavy Russian [...]