CrossFit Tri-County

March2016

Wednesday, 03.09.2016

ANNOUNCEMENTS • Join us for Friday Night Lights again this week to take on 16.3 from 5:00pm – 7:30pm.  STRENGTH Every 0:90 for 7 sets: Row 150m 3 Push Jerks, building (taken from floor) WOD EMOM 15 Min 1: 0:30 Max Pullups  Min 2: 0:30 Max Hand Release Push-ups Min[…]

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Monday, 03.07.2016

STRENGTH EMOM 12 Min 0-5: 1 Power Snatch + 1 Squat Snatch, building Min 6-11: 0:30 Max HSPUs  WOD 5RFT 15 Box Jumps (24, 20) 8 Power Snatch (115, 85)

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Saturday, 03.05.2016

WODWith a Partner For Time  50 Burpees 100 Deadlift- 135lb/ 95lb 150 Air Squats 200 Double Unders 50 Burpees *One partner works while one partner rests. Resting partner must sit in bottom of squat

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Friday, 03.04.2016

WOD “Open WOD 16.2” If completed before 8 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars 50 double-unders  11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders[…]

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