CrossFit Tri-County

WODs

Monday, April 29

The ladies team won “Guys vs. Gals” on the Saturday team WOD! Strength Hang Squat Snatch 4-4-4-4-4 WOD AMRAP 15 5 Squat Snatch (95, 65) 40 DUs 5 HSPUs 300m Run

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Saturday, April 27

Happy Birthday to Coach Scott, an amazing guy with a big heart. His passion for life and for helping others is just part of what makes him the great person he is. We are all blessed to have him in our lives! Happy Birthday!!! WOD Guys Vs. Gals First Team[…]

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Friday, April 26

Lauren, Greg and Josh work on their handstand holds! Strength Clean & Jerk Build to a 1RM WOD Helen 3RFT 400m Run 21 KBS (53, 35) 12 Pull-ups

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Thursday, April 25

Congrats April On Ramp, they will be joining main classes next week! Strength Back Squats 5-5-5-5-5 WOD AMRAP 12 5 C2B Pull-ups 5 Box Jumps (30, 24) 5 T2B 40m Handstand Walk

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Wednesday, April 24

Michelle’s 233# deadlift for 2! Strength Weighted Pull-ups 2-2-2-2-2 WOD For time: 200m Run 7 Power Cleans (135, 95) 200m Row 400m Run 7 Squat Cleans 400m Row 600m Run 7 Deadlifts 600m Row 800m Run 7 Thrusters 800m Run

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Saturday, April 20

Teams of 4 8k row must be completed during the WOD. 1 athlete on the rower at all times until 8k complete 2 teammates work at a time to complete; 50 Deadlifts (135, 95) 100 Box Jumps (24, 20) 200m DL barbell carry (3 athletes carry) 100 K2E 400m Relay[…]

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