CrossFit Tri-County

WODs

Thursday, August 16

WOD 3 Rounds NOT for time: 0:60 L-Sits 30 Good Mornings (45,33) 60 Abmat Situps 30 Back Extensions (25,15) Ca$h Out 2 Minutes Max DU Post Score to Comments Midline Midline stabilization is essential for effective functional movement. The midline is the entire spine, and its stability is dependent not[…]

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Wednesday, August 15

Strength TGUs EMOTM for 10 min. do 3 on each side WOD “James Bond” 12-9-6-3 Squat Snatch (95, 65) Ring Dips Post Score to Comments. Recipe of the Day Guacamole Ingredients  3 ripe avocados  1 teaspoon fresh lemon juice  1 teaspoon ground black pepper  1 teaspoon ground fresh garlic  1[…]

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Tuesday, August 14

Skill EMOTM 12 Mins. Pistols WOD 8 sets of: 20 DUs 20 Pushups AFAP 125m Row Rest 2 Mins. Post Score to Comments. Recipe of the Day Paleo Chicken Salad Ingredients: .5 whole cooked chicken (~2lbs) 1 cup grapes, halved ~.5 cup apple, peeled and chopped (optional) .5 cup onion,[…]

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Monday, August 13

ANNOUNCEMENTS *Please note that for this week, we will be cancelling our 5:30am, 7:00am and 4:30pm classes. *Saturday classes will be cancelled due to our Official Grand Opening Party! Strength: 3-3-3 Front Squat WOD “Fran” 21-15-9 Thrusters (95,65) Pullups Post Score to Comments Recipe of the Day Puerto Rican Beef[…]

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Sunday, August 12

Recipe of the Day  Coconut Shrimp Ingredients 1 lb raw prawns (or shrimp) in shell 1 (403 mL) can coconut milk 1-2 cloves garlic, minced 1 tsp ginger root, peeled and minced 1/4 tsp sea salt 1/4 tsp freshly ground black pepper Instructions Wash prawns or shrimp, but do not[…]

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Saturday, August 11

WOD For time: 15 Deadlifts (225, 155) 50 Wallballs (20, 14) 12 Deadlifts 40 Wallballs 9 Deadlifts 30 Wallballs 6 Deadlifts 20 Wallballs 3 Deadlifts 10 Wallballs Post Score to Comments     Recipe of the Day Paleo-ish Margarita 2 Shots of High Quality Tequila Juice of one lime Club[…]

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Friday, August 10

Strength Max Height Box Jump WOD “Nancy” 5RFT 400m Run 15 OHS (95,65) Post Score to Comments Announcements Our website will be down temporarily on Saturday morning for a couple of hours due to maintenance and some changes. Don’t fret, it will be back up later in the day. If[…]

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Thursday, August 9

Strength Tabata Situps WOD 3RFT 200m Run 15 Box Jumps (24, 20) 25 DUs 15 KBS (53,35) Post Score to Comments Recipe of the Day “Sausage Stir-Fry Breakfast” Ingredients 1 tsp coconut oil 1/2 yellow onion, diced 1/2 lb sausages (nitrate/nitrite free), sliced 4 cups of spinach or other greens[…]

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Wednesday, August 8

Strength Push/Split Jerk from the rack 3-3-3-3-3 WOD “The Chief” 5 Rounds of: AMRAP 3 3 Power Cleans (135, 95) 6 Pushups 9 Air Squats Rest 1 Minute between each 3 minute set Post Score to Comments. Announcements Please make sure you sign up for classes by clicking here. Create[…]

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Official Grand Opening Party!

              Come down to CrossFit Tri County for our Official Grand Opening Party! Learn about CrossFit, our culture and the community at CFTC, meet our coaching team and meet some great people! There will be workouts for people of all abilities. So bring your[…]

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