WOD

27
Apr

Protein Is King

Live Free CrossFit – CrossFit A new study in the American Journal of Clinical Nutrition compared the effects of two hypo-caloric diets on fat loss...
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26
Apr

DANIEL

Live Free CrossFit – CrossFit Metcon (Time) Buy in: 200 M Farmer’s Carry 53/35 lb 3 rounds: 30 med ball squats 20/14 30 double DB...
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25
Apr

FriYAY

Live Free CrossFit – CrossFit Metcon (No Measure) A1) Foot elevated split squat 6-8/leg A2) Single Leg DB RDL 6-8/leg x3 WOD: Metcon (Time) 4...
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24
Apr

Thursday

Live Free CrossFit – CrossFit RNT : Deadlift (4×6 3131 @ 50% of 3rm) WOD : Metcon (AMRAP – Rounds and Reps) 10/6 strict pull...
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23
Apr

Partner WOD

Live Free CrossFit – CrossFit WOD: Metcon (Time) 40/30 cal row 40 wall balls 400m run 200 each 4 rft 20 min cap
22
Apr

Tuesday

Live Free CrossFit – CrossFit EMOM 10MIN 3 squats cleans (keep each rep 10 secs apart) WOD : Metcon (Time) 5 renegade rows 35/20 25...
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20
Apr

Beaster Mode

Live Free CrossFit – CrossFit Metcon (AMRAP – Reps) A runs B works then switch Wall balls Hspu/push ups Bar Muscle Ups/Pull ups KBS 55/35...
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