WOD

21
Feb

Open Prep

Live Free CrossFit – CrossFit Metcon (Time) 1 mile run70-80% of max speed 15 min cap Metcon (No Measure) 20 min emom 30 sec hollow...
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20
Feb

2 Fit 2 Quit

Live Free CrossFit – CrossFit Metcon (Time) 100/80 Cal Row 70 RKBS 55/35 60 HSPU (strict press) 50 SDLHP 95/65 40 T2B 30 Devils Press...
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19
Feb

2FIT2QUIT

Live Free CrossFit – CrossFit Back Squat (3×10 @50% Tempo x1x1) A2 Supinated Hip extension 3×15 Tempo 21×2 WOD: Metcon (Time) 50-40-30-20-10 .Hand Release Push...
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18
Feb

Team WIT represent

Live Free CrossFit – CrossFit Strict Press (4×5) A1) Strict press 4×5 @21×1 A2) single arm DB row 4×8/arm @21×2 Metcon (Time) Every 3 min...
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17
Feb

Ring of Fire

Live Free CrossFit – CrossFit Metcon (AMRAP – Reps) :45 sec at each station KBS T2B or knees to elbow or leg raises Wall balls...
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16
Feb

Sat

Live Free CrossFit – CrossFit Metcon (Time) Teams of 2 Buy in: 800 M run together 60 Hang Squat cleans 95/65 50 Double DB snatch...
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15
Feb

Atlas Rise

Live Free CrossFit – CrossFit Metcon (Weight) A) EMOM 8 1 Muscle Snatch 2 Hang power snatch 3 OHS Metcon (Time) B) Rowing Intervals 350m...
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14
Feb

Run for the Hills

Live Free CrossFit – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Warm-up (No Measure) B1) Arnold Press...
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