WOD

21
Oct

Tuesday

Live Free CrossFit – CrossFit Front Squat (3×10 @ 50-75% of Body weight ) WOD: Metcon (Time) 1 Power Clean and Jerk 115lb/75lb 1 Bar...
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20
Oct

Monday

Live Free CrossFit – CrossFit Dumbbell Bench Press (3×15 Tempo(21×1)) A2) Chin Ups 3×6-12 Tempo (21×1) WOD : Metcon (Time) 200m run 10 Box Jumps...
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19
Oct

Juans World

Live Free CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 3 min on 20 wall balls 20 rkbs 10 pull ups 2 min rest...
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18
Oct

Not the Open

Live Free CrossFit – CrossFit Metcon (Time) teams of 2 30 power cleans 135/95 30/20 cal row 30 burpees 400m run 30 burpees 30/20 cal...
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17
Oct

The Open

Live Free CrossFit – CrossFit WOD: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters...
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16
Oct

Thursday

Live Free CrossFit – CrossFit Emom 25min – Singles 45 sec – Oblique Band twists 6 each side (2121) – Rope Climb 1 – Assault...
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15
Oct

Wednesday

Live Free CrossFit – CrossFit WOD: Metcon (Time) Teams of 2 Run 200m 80 Wall Balls 20lb/14lb 80 Lunges Run 400m 60 RKBS 70/55 60...
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14
Oct

Tuesday

Live Free CrossFit – CrossFit Close grip Bench (Build up to a 6 rep max) B1) supine hip extensions (elevated) 8 each leg B2) Bulgarian...
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