CrossFit Tri-County

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3.1.19

AMRAP in 20 minutes On an 8 min clock, complete as many reps as possible of: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (135/85 lb) 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lb) If completed before 8 minutes, add 4 minutes to clock & proceed to: 25 Toes-to-Bars 50[…]

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2.28.19

Leg Blaster Teams of 3 For Time: (30 Minute Time Cap) 120/70 Calorie Bike 70 Power Cleans (135/95) 70 Box Jumps 24/20 50 Squat Cleans (155/105) 50 Ring Rows 30 Front Squats (175/115) 30 Ring Muscle ups 120/70 Calorie Bike

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2.27.19

Open 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (5/arm) 14 /12 calorie row Rx: Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Scoring:[…]

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2.26.19

Gymnastics Strength: Weighted pull-ups 4 sets: max reps each round, if you do not have pullups yet, this is a great oppurtunity to practice your pullup progressions 4 Rounds for time: 1 Minute Max Cal Bike 85 90% Effort 30 sec rest 1 Minute Max Pull ups 30 Sec Rest[…]

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2.25.19

Wod for time: 100 Double-Unders, 50 Reverse Lunges, 25 Pushups 80 Double-Unders, 40 Reverse Lunges, 20 Pushups 60 Double-Unders, 30 Reverse Lunges, 15 Pushups 40 Double-Unders, 20 Reverse Lunges, 10 Pushups 20 Double-Unders, 10 Reverse Lunges, 5 Pushups

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2.21.19

Push Jerk Build to a Heavy Set of 3 AMRAP 15: 10 Strict Pull Ups 30/21 Calorie Bike 10 Push Jerks (135/95)

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2.20.19

Emom 16 5-7 Dead Lifts 275/185 30-50 Double unders 5-10 Bench Press 165/105 6-10 Ghd Sit ups Goal is to go unbroken every round while maintaing great form. Scale appropriately Score record your seconds for each movment

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2.19.19

Front Squat Build to a heavy single Wod 21-15-9 Hang Power Cleans (115/75) Box Jump Overs (24/20) Front Squats (115/75)

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2.18.19

In teams of 2, perform 5 alternating sets each of: 20/15 Calorie Row 10 Devil’s Press (50/35) Partner 1 performs 20/15 Cal Row Partner 2 performs 20/15 Cal Row Partner 1 performs 10 Devil’s Press Partner 2 performs 10 Devil’s Press Scoring: Time

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2.16.19

Teams of 3 Complete 10k row switch every 250m Focus on great rowing technique throughout entire workout.

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