WOD 4 Rounds 200 M Run 5 KTE or KTC sitting 10 Push Press 15 Squats
CONTINUE READINGWOD 4 Rounds 40 Double Unders 30 Sit Ups 20 walking lunge steps each leg 10 SDHP Add a 500 m row at anytime during the above.
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CONTINUE READINGWOD 12-9-6 Thrusters (Heavy) Pull Ups
CONTINUE READINGWOD 6 Rounds For Time 5 Deadlift 10 Box Jumps “Late Night Crew” Team event AMRP in 10 minutes 5 Deadlifts 10 Box Jumps
CONTINUE READINGWOD SP 5-5-5 PP 3-3-3 PJ 1-1-1 Met Con 50 Burpees for time
CONTINUE READINGWOD “Pushing and Pulling Karen” 5 Rounds 30 Wall Shots 20 Push Ups 10 Pull Ups Late Night Crew Guys vs Girls WOD 5 Rounds 60 Wall Shots 40 Push Ups 20 Pull Ups 1 person working others rest. Must complete all reps before moving onto next exercise.
CONTINUE READINGWOD 3 Rounds 30 Calorie Row 30 Walking Lunge Steps 30 Push Ups 30 KB Swings 30 Sit Ups
CONTINUE READING“Fran is in your kitchen” by Melissa Mulligan of CrossFit Performance WOD 7 rounds for time 5 Ring Dips 10 Deadlifts
CONTINUE READING“More Fran” This week marks week 1 of a 6 week Fran-tasitc Challenge. In 6 weeks we will perform Fran again to see what the improvement is.
CONTINUE READING“Fran” 21-15-9 Thrusters Pull Ups Welcome Kimberly to your first CrossFit WOD! Late Night Crew 3 Rounds 800 m Partner Relay Run ( On last 200 of the last round, both partners run and finish together>) 6 Thrusters 4 Pull Ups 2 Burpees Welcome Janice, Scott, Pete, and Sean!
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