WOD

27
Oct

Monday

Live Free CrossFit – CrossFit Strict Press (3×8,6,4( increase weight each set)) Pull-up 3×5 ( use weight if you can do more than 5 and...
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25
Oct

Scary Saturday

Live Free CrossFit – CrossFit Metcon (Time) Teams of 2 Run 400m (relay style) 40 burpee broad jumps Run 400m 40 pull ups Run 400m...
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24
Oct

The Open

Live Free CrossFit – CrossFit 20.3 : Metcon (AMRAP – Reps) RX 21-15-9 Deadlift 225lb/155lb Handstand Push-ups 21-15-9 Deadlift 315lb/205lb Handstand Walk- 50ft SCALED 21-15-9...
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23
Oct

Thursday

Live Free CrossFit – CrossFit 1 Mile Run Emom 16 min 20 sec Hollow Body 20 sec push up 20 sec air squat 20 sec...
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22
Oct

Wednesday

Live Free CrossFit – CrossFit WOD: Metcon (Time) Teams of 2 Row 60/40 cals 60 RKBS 70lb/55lb 120 dubs Row 50/30 cals 50 RKBS 100...
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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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