CrossFit Tri-County

WODs

Tuesday, August 7

Benchmark: 500m Row for Time WOD: AMRAP 15 15 second handstand hold 3 Farmer’s Carry (70,44) 10 GHD Back Extensions (15,10) Post Score to Comments. Recipe of the Day Sweet Potato Latkes 5 cups grated sweet potato 2 eggs 2 tablespoons onions, minced 1 teaspoon cinnamon Sea salt and black[…]

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Monday, August 6

Strength: Deadlift 1-1-1-1-1 build to 1RM WOD: AMRAP 20 10 GHD Situps 20 Pullups 30 Wallballs (20, 14) Post Score to Comments   Recipe of the Day Creamy Avocado and Spinach Chicken Paleo Pasta Ingredients 1 spaghetti squash, halved lengthwise, seeds removed 2 avocados, pits removed 6 cups of fresh[…]

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Saturday, August 4

WOD: “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns[…]

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Friday, August 3

Benchmark 400m Run for time WOD “Schlitz” 4RFT 400m Run 4 Muscle Ups 30 DUs Post Score to Comments Recipe of the Day Easy Coconut Curry Ingredients: 1/2 tsp salt 1/2 tsp ground coriander 1/2 teaspoon ground cumin 1/2 tsp cinnamon 1/2 tsp ground cloves 1/2 tsp ground cardamom 1/2[…]

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Thursday, August 2

Strength: Bench Press 3×3 WOD: “Jackie” For time: 1000m Row 50 Thrusters (45, 33) 30 Pullups Post Score to Comments Announcements We now have a refrigerator stocked with bottles of water for $1. It’s the honor system, so just leave your dollar in the box. Please remember to pick up[…]

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Wednesday, August 1

Mobility Extended mobility work & bullet proof shoulders WOD “Annie” 50-40-30-20-10 DUs Abmat Situps Post Score to Comments   Recipe of the Day CrockPot Lemon Pepper Chicken Ingredients: 1 pastured chicken 1 lemon 1 fist of garlic Salt and pepper to taste 1 tablespoon of fresh sage, minced Process: Rinse[…]

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Tuesday, July 31

Today is our last day of free classes, so be sure to sign up before you leave! Strength Back Squat 1-1-1-1-1 build to a 1RM WOD Run 200m AMRAP T2B Run 400m AMRAP T2B Run 800m AMRAP T2B Run 400m AMRAP T2B Run 200m You will begin your run once[…]

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Monday, July 30

Strength OHS 5-5-5-5-5 WOD “Jeremy” 21-15-9 OHS (95, 65) Burpees Post Score to Comments    Recipe of the Day Exercise is a huge step to wellness, however, true wellness cannot be achieved without the proper molecular foundation, nutrition. The food we eat is what fuels our bodies and if we[…]

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