CrossFit Tri-County

WODs

4.29.17

Teams of 2: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 Deadlifts (185/125#) 100 Box Jump Overs (24/20″) 100 Calorie Row

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4.27.17

Part 1 Power Snatch 3-3-3-3-3-3-3-3 Perform a set every 2 minutes Only continue increasing in weight if mechanics on ALL 3 reps is consistent and solid Sets 1-4: 40-70%, warmup sets (touch and go reps) Sets 5-8: 80-90%, working sets (drop and reset each rep) Part 2 Run 800 meters[…]

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4.26.17

For time:  25 Calorie Row  25 Thrusters (135/95) 25 Calorie Row Part 2 Thruster (from floor) Build to a 3 rep max in 15 minutes Perfrom immediately following Part 1

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4.25.17

“2016 Masters Qualifier Event 3” AMRAP in 15 minutes: 55 Double Unders 15 CTB Pullups 5 Hang Power Cleans (155/105)

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4.24.17

For time:  800 meter Run 70 Wall Balls (20/14) 600 meter Run 50 Sumo Deadlift High Pulls (75/55) 400 meter Run 30 Burpees over Bar 200 meter Run

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4.21.17

Teams of 2 Complete Chipper Summers Coming Wod 800M Run 50 Box Jumps 24,20 200M Farmers Carry 53,35 50 Push ups 50 T2b 600M Run 50 Lunge steps w/kb 53/35 300 Double Unders 50 Hspu’s 50 C2b pull ups 400M run 50 Ab Mat sit ups 50 Air Squats 200m[…]

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4.18.17

Wod Amrap 3 6 Hang Power Clean 135/95 6 Burpee over the bar Rest 3 Min Amrap 3 4 Hang power clean 165/115 6 Burpee over bar Rest 3 Min Amrap 3 2 Hang Power Clean 185/125 6 Burpee over Bar

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