BLOG / WOD

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03192019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Back Squat (5×1-3; rest 2-3 minutes) Metcon B: Metcon (Time) 3RFT: 8 back squats (from ground) 8 CTB pull ups Record BS weight [...]

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03182019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) EMOM20: Minute 1 = 12 calorie row Minute 2 = 12 thrusters Minute 3 = 12 box jumps Minute 4 = 30 sec. Assault Bike [...]

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03162019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) With a partner, dividing the work however you want: 30-20-10 Hang power cleans (75/55) Box jumps (20/24) Row (calories) 21-15-9 [...]

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03132019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Clean Grip Deadlift (4×6-8; rest 2-3 minutes) Metcon B: Metcon (AMRAP – Reps) In 5 minutes: 400m run 20 toes to bar AMRAP [...]

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03122019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Weight) “Kettlebell Marathon” See how far you can get in 30 minutes. Use the same KB for all movements. Score = KB weight. [...]

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03092019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds) AMRAP20: P1: 10 box jumps + 100m run P2: 10 T2B or 20 AbMat sit ups Switch once both partners have completed the [...]

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03082019

CrossFit Twenty Pound Hammer – CrossFit Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 [...]

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03072019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Push Jerk (5×3-5) Metcon B: Metcon (AMRAP – Reps) 5 rounds NFT: 30 sec. L-sit or tuck sit 20 ball slams AFAP 50m suitcase [...]

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03062019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Goat Practice (AMRAP – Rounds) EMOM20: Min 1 = Goat #1 Min 2 = Goat #2 B: Metcon (Time) For time: 40 double unders 8 muscle ups 30 [...]

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03052019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Clean Grip Deadlift (4×8-10; rest 2-3 minutes) Metcon B: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power [...]

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03022019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time, in teams of 2: 3-6-9-12-15-18-21 Power snatch Over the bar burpees 200m run after each set of burpees One partner [...]

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03012019

CrossFit Twenty Pound Hammer – CrossFit Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* [...]