WOD

18
Jan

Give me FUEL

Live Free CrossFit – CrossFit Metcon (Time) 60/40 calorie row 100 Single DB step up (50/35) (35/25) (25/15) 60/40 calorie row 80 handstand push ups...
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17
Jan

Friday

Live Free CrossFit – CrossFit Prehab 10 Cow & Cat 30 Singles x3 Emom 8min Odd max push ups 30 secs Even max Dubs 30...
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16
Jan

Thursday

Live Free CrossFit – CrossFit Prehab 5 Kneeling Bottom Up KB press each arm 10 Scapula Push Ups x3 Strict Press (3x 2-4 @ 85%)...
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15
Jan

Wednesday

Live Free CrossFit – CrossFit WOD: Metcon (AMRAP – Rounds) Teams of 2 Cal Row 40/30 100 ft Bear Crawl (50 each) 100 ft Burpee...
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14
Jan

Tuesday

Live Free CrossFit – CrossFit EMOM 10MIN 3 Power Snatch 2 Over Head Squat 1 Full Snatch WOD: Metcon (Time) Buy In 40 Butterfly Sit-Ups...
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13
Jan

Monday

Live Free CrossFit – CrossFit Prehab 30sec Plank 10 Hip Circles on all 4’s x3 Back Squat (3×4-6 @ 80%) Alternate with Supine Hip Extension...
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12
Jan

Sundaze

Live Free CrossFit – CrossFit Metcon (AMRAP – Reps) Warm up Prehab ( banded walks, upside down kb press) Wod 1 min at each station...
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