CrossFit Tri-County

WODs

1.20.19

“MLK DAY” Team of 2 For time 63 Power Cleans 95/65 64 Wall Ball Shots 20/14 64 Pull Ups 65 Kettle Bell Swings 53/35 68 Front Squats 95/65

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1.16.20

At minute 0, perform: Row 1000 meters for time In the remaining time on a 25 minute clock, build to ONE of the following (athlete’s choice): 1 rep max Deadlift 1 rep max Clean (any variation) 1 rep max Snatch (any variation) At the 25 minute mark, perform: Row 1000[…]

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1.15.20

AMRAP 5: 21-15-9: Overhead Squats (95/65) Toes to Bar Rest 5 Minutes AMRAP 5: 15-12-9 Thrusters (95/65) Chest to Bar Pull-ups

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1.13.20

5 Rounds: 21/15 Calorie Row 2 Rounds of “Strict Cindy” 1 Round of “Strict Cindy”: 5 Strict Pull-ups 10 Push-ups 15 Air Squats

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1.11.20

Teams of 3 For Time (30 Minute Cap): 90 Deadlifts (155/105) 50/35 Calorie Bike 60 Hang Power Cleans (155/105) 50/35 Calorie Bike 30 Push Jerks (155/105) 50/35 Calorie Bike 200 Burpees 30 Push Jerks (135/95) 50/35 Calorie Bike 60 Hang Power Cleans (135/95) 50/35 Calorie Bike 90 Deadlifts (135/95) 50/35[…]

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1.9.20

Part 1 Hang Power Clean Build to a 3 rep max in 15 minutes – Perform 6-7 sets (3 warmup sets, 3-4 tough sets of 3) – Perform a set every 2-3 minutes – If your technique breaks down (specifically your receiving position) from rep 1 to rep 3 of[…]

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1.8.20

For Time: Buy-In: 150 Double Unders 21-15-9 Shoulder to Overhead (135/95) Pull-ups Cash-Out: 150 Double Unders

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