CrossFit Tri-County

WODs

11.21.18

Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 AMRAP 15: 60 Double Unders 25 Box Jumps 24/20 15 Deadlifts (245/165)

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11.20.18

Perform each set as fast as possible: Set 1: 20 Calorie Row 30 Pushups 40  AbMat Situps 50 Squats rest 3 minutes Set 2: 30 Pushups 40  AbMat Situps 50 Squats 20 Calorie Row rest 3 minutes Set 3: 40  AbMat Situps 50 Squats 20 Calorie Row 30 Pushups rest[…]

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11.19.18

Pausing Front Squat Build to Heavy Single (3 Second Pause) 3 Rounds 18/15 Calorie Bike 30 Kettlebell Swings (53/35) 30 Front Squats (95/65)

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11.17.18

Teams of 3 5 Rounds (30 Minute Cap): 100/70 Calorie Bike 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115

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11.16.18

With a partner, complete 3 alternating sets each of:  20 Wall Balls (20/14) 20 SDHP (75/55) 20 Burpees 20 Push Press (75/55) 20/15 Calorie Row Partner 1 performs 20 Wall Balls Partner 2 performs 20 Wall Balls Partner 1 performs 20 SDHP Partner 2 performs 20 SDHP And so on…[…]

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11.15.18

Amrap 12 10/8 Bike Cals, 1 Power Clean (165/115) 10/8 Bike cals, 2 Power Cleans (165/115) 10/8 Bike Cals, 3 Power Cleans (165/115) … Up by (1) Power Clean Until Finish 10-15 Minutes Build to a 1 rep Max Power Clean

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11.14.18

3 rounds for time: 12 Power Snatches (115/75) 6 Bar Muscle Ups 12 Overhead Squats (115/75) 6 Ring Muscle Ups Scoring: Time

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11.12.18

Hero WOD: Carse WOD Type: For Time 21-18-15-12-9-6-3 95 pound squat clean Double-unders 185 pound deadlifts 24 inch box jump Begin each round with a 50-meter bear crawl U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White[…]

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11.9.18

Teams of 2 complete 50/40 Cal Bike 50 Power Cleans 135/95 50 Cal Row 150 Ab Mat Sit ups 40/30 Cal Bike 40 Front Squats 40 Cal Row 150 Double Unders 30/20 Cal Bike 30 Push Jerks 30 Cal Row 150 M Sprint each 20/10 Cal Bike 20 Squat Clean[…]

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