CrossFit Tri-County

WODs

6.24.17

Come support Team Impact Today Charity Wod Team IMPACT matches children with life-threatening and chronic illnesses with college athletic teams. The children are drafted onto local teams and are given the social and psychological boost they need to get through their treatments and beyond. This event will raise funds to[…]

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6.21.17

Back Squat 5-5-5-5-5-5 Loading Guidelines:  Sets 1-3: Warmup sets (40-60% 1RM) Sets 4-6: Working sets (70-90%) Part 2 “CrossFit.com WOD from June 1, 2015” Complete as many rounds as possible in 10 minutes of:  10 Burpees 20 Wall Ball shots (20/14)

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6.16.17

At minute 0:  Row 1000 meters for time At minute 8:  100 Wall Balls for time (20/14) At minute 16:  Run 800 meters for time At minute 24:  30 Snatches for time (135/95)

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6.15.17

A. Front Squat (20X0 tempo): Build to a 1 rep max in 20 minutes Suggested loading: 5 reps @ 40%, 4 reps @ 50%, 3 reps @ 60%, 2 reps @ 70%, 1 rep @ 80,90,95,100% B. Bench Press (20X1 tempo): Build to a 5 rep max in 15 minutes[…]

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6.12.17

With a partner, perform alternating sets of:  9-12-15-18-21-18-15-12-9  Burpees KB Swings (53/35) Partner 1 performs 9 Burpees + 9 KB Swings Partner 2 performs 9 Burpees + 9 KB Swings Partner 1 performs 12 Burpees + 12 KB Swings Partner 2 performs 12 Burpees + 12 KB Swings Continue up[…]

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6.8.17

Wod AMRAP 4: 27 Hang Power Cleans (115/80) 27 V ups 27 Box Jumps 24,20 Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Power Cleans (115/80) 200m Run 15 C2B Pull ups

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