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26 Jul

Posted at 19:59h in WOD

CrossFit/Lite N' Tite EMOM X 8 MIN 1: 10 Dual Kb Front Squat MIN 2: 2 Rope Climb In teams of 2: AMRAP X 15 30 Push-ups 40 Kbs 50 Walking Lunges *Run 200M Every 3 Min Log...

24 Jul

Posted at 20:00h in WOD

WORKOUT OF THE DAY E2MOM X 8 3 Clean Pulls @ 100%+ -Rest 3 Minutes- EMOM X 6 2 Power Clean w/ 2s Pause in Catch AMRAP X 8 8 Power Clean 115/85 8 T2B L2: 95/65 L1:...

23 Jul

Posted at 20:11h in WOD

WORKOUT OF THE DAY EXTENDED WARM-UP 2 Sets 60’ Double Kb Overhead Walk :30s Plank FOR TIME 800M Run 30 HSPU 200M Farmer Carry 53/35 100 Double Unders 200M Farmer Carry 53/35 30 HSPU 800M Run *17 Min Cap Log your...

22 Jul

Posted at 20:20h in WOD

WORKOUT OF THE DAY STRENGTH Back Rack BB Step-up 20” 4 X 8 Each Leg EMOM X 21 MIN 1: 25 Wall Balls 20/14 MIN 2: 2 TGU/Side 35/25 MIN 3: 15/12 Cal Row ____________________________________________________________

21 Jul

Posted at 20:55h in WOD

WORKOUT OF THE DAY POWER SNATCH 3-3-3-3 *Does not need to be unbroken. Must complete 3 successful lifts before adding weight. AMRAP X 7 3-6-9-12….. Power Snatch 135/95 Box Jumps 24/20 L2: 115/85 L1: 95/65 Log your scores on...

20 Jul

Posted at 22:33h in WOD

WORKOUT OF THE DAY AMRAP X 25 15/10 Cal Bike :45 Elevated Plank Hold 30’ Single R-Arm Kb Front Rack Walking Lunge 30’ Single L-Arm Kb Front Rack Walking Lunge 12 False Grip Ring...

19 Jul

Posted at 19:14h in WOD

WORKOUT OF THE DAY SPLIT JERK 4 X 2 EVERY 4:00 X 3 400M Row 12 S2OH 135/95 Max Rep T2B ____________________________________________________________ LITE N' TITE EVERY 4:00 X 5 500M Row Then AMRAP 5 Double DB...

18 Jul

Posted at 20:00h in WOD

WORKOUT OF THE DAY CLEAN COMPLEX On The 2:00 X 10 (5 Rounds) 1 Power Clean + 2 Hang Squat Clean + 1 Front Squat FRONT SQUAT 4 X 3 @ 85-90% PARTNER...

17 Jul

Posted at 20:00h in WOD

WORKOUT OF THE DAY STRENGTH 10 Minutes to build to a heavy 3 Rep Thruster AMRAP X 24 In Teams of 3: 2500M Row Buy-In Then, AMRAP Relay 6 DB Box Step Over 24/20 50/35 6...

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