CrossFit Tri-County

WODs

1.16.18

At minute 0: 100 Double Unders 30 Burpees 30 Power Cleans (115/75) At minute 10: 100 Double Unders 30 Burpees 20 Power Cleans (135/95) At minute 20: 100 Double Unders 30 Burpees 10 Power Clean (185/135) Post time for each set to comments.

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1.13.18

Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump , 3 Wallballs 6 Kettlebell Swings, 6 Box Jump , 6 Wallballs 9 Kettlebell Swings, 9 Box Jump , 9 Wallballs ….. Kettlebell: (53/35) Box Jump (24/20) Wallballs (20/14) Partners alternate full rounds. Partner 1 will do 3-3-3, then[…]

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1.12.18

Strength Front Squats  build to a heavy 1 in 10 min Wod 21-15-9 Front Squats 95,65 Push Press Pull ups Cash out Amrap 6 15 Hollow Rocks 15 Super Mans 15 Bar Roll outs for abs

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1.11.18

Strength: Deadlift : 5-5-5 AMRAP 10: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (24/20) On the 3:00… 3 Box Jump Overs (24/20) On the 4:00… 4 Box Jump Overs (24/20) On the 5:00… 5 Box Jump Overs (24/20) On[…]

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1.10.18

Hang Power Clean 5-4-3-2-1-1-1-1 Perform a set every 2 minutes Loading Guidelines: Set 1: 5 reps @ 50% Set 2: 4 reps @ 60% Set 3: 3 reps @ 70% Set 4: 2 reps @ 80% Sets 5-8: 1 rep @ 85-100% 3 rounds for time: 90 Double Unders 25[…]

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1.9.18

In teams of 2, perform 3 rounds of: 20/15 Calorie Row 20 KB Swings (70/53) 20 Burpees Partner 1 performs 20/15 Calorie Row Partner 2 performs 20/15 Calorie Row Partner 1 performs 20 KB Swings Partner 2 performs 20 KB Swings Partner 1 performs 20 Burpees Partner 2 performs 20[…]

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1.8.18

3 rounds for time of: 60 air squats 30 knees-to-elbows 30 ring push-ups Post time to sugar wod Cash out 3 Sets of 12 Glute Ham Raises with a partner on this one. ab mat and partner holds ankles 12 Ghd Sit ups 12 Hollow Rocks Post to sugar wod[…]

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1.5.18

In teams of 2, perform 5 alternating sets each of: 20 Plate Walking Overhead Lunges (45/35) 15 Burpees w/ jump to plate 20/15 Calorie Row Partner 1 performs one full set of all 3 movements as fast as possible, then Partner 2 performs one full set of all 3 movements[…]

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