CrossFit Tri-County

2.20.17

Opens are here. 5 weeks of fun. regular classes Monday-Thursday. On Thursday the opens wod will be announced and programmed for friday. Friday Night 6pm Class will be for all those who want to come support, compete, help judge and watch CFTC athletes throw down all is invited. Friday Night[…]

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2.16.17

Wod 21-15-9 reps for time: Power Clean (135/95) Front Rack Reverse Lunges* Push Jerk * Lunges are alternating steps. 21,15,9 total reps, not each leg. Yes, you will be doing one extra rep on whichever leg you start with.

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2.15.17

Part 1 Front Squat Build to a 1 rep max in 15 minutes Loading Guidelines:  Set 1: 5 reps @ 50% Set 2: 4 reps @ 60% Set 3: 3 reps @ 70% Set 4: 2 reps @ 80% Set 5-7: 1 rep @ 85-100% Part 2 For time:  Run[…]

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