Wod

CrossFit Central Downtown - CrossFit DowntownA): Metcon (Weight)EMOM X 10 2 Hang Power Snatch 3 Overhead SquatsB): Metcon (Time)3 Rounds for time: Row 500 M 50 Double Unders 21 American KB Swings 24/16kg

Tuesday, January 5th 2015

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CrossFit Central Downtown - CrossFit DowntownA): Back Squat (5 X 3)B): Metcon (AMRAP - Rounds and Reps)Partner WOD Alternate Every Round 20 min AMRAP: 3 Clean and Jerk 135/95 5 Pullups 7 Pushups 9 Squats RX+ 165/115

January 4th, 2016

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CrossFit Central Burnet - CrossFit Burnet Rd A: Back Squat (5 X 5 @65%)E90SB: Metcon (AMRAP - Rounds and Reps)15m AMRAP 12 Am KB Swings 24/16 12 Air Squats 12 sit ups

Monday Jan 4th, 2016

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CrossFit Central Burnet, CrossFit Central Downtown - MisFitsDeadliftDL Cycle: Week 5 5x5 @ 75%Metcon (No Measure)EMOM x8 1) 3 Weighted Pull-ups 2) 40s HS PracticeMetcon (AMRAP - Rounds and Reps)AMRAP 9 - 5 Bar MU - 10 Thrusters 135/95 -…

Misfits DL Wk5

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CrossFit Central Downtown - CrossFit DowntownMetcon (Weight)EMOM X 10 2 Hang Power Snatch 3 OH Squats

January 5th, 2016

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CrossFit Central Downtown - CrossFit DowntownA): Metcon (Weight)EMOM X 15 Alt Between Stations A1) 5/5 Weighted Step ups A2) 3/3 DB Snatch A3) 6 Deficit Handstand PushupsMetcon (Time)5 Rounds for Time 60 Double Unders 30 KB Swings 24/16 kg 15…

December 31st, 2015

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CrossFit Central Downtown - MisFitsA: Clean Complex1 Hang Clean + 1 Front Squat + 1 Split Jerk (3 SECOND HOLD IN SPLIT)5 x 1 E2MMetcon (Time)PARTNER WOD: FOR TIME: 600m SB Run 40 Tire Flips 40 SB Get-Ups -THEN- 5…

Misfits

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CrossFit Central Downtown - CrossFit DowntownA): Metcon (Weight)FairWell 2015 2 Rounds Back Squat 2015lb + in as few Reps as Possible. Reps must be unbroken for set to Counts I.E. 1 Round can be: 505 X 4 = 2020lb or…

December 30th, 2015

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CrossFit Central Burnet - CrossFit Burnet Rd A: Back Squat (2 X 20 @50% of max)E4MinB: Metcon (Time)18-15-12-9-6-3 Burpee Wall Ball 20/1412min cap

Wed Dec 30th, 2015

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CrossFit Central Burnet - CrossFit Burnet Rd Metcon (AMRAP - Reps)8min AMRAP 15 alt lunges w/ SA KB OH 24/16 15 KB AmS 24/16 15 KB Snatch 24/16 rest 2 min 6min AMRAP Max TGU 24/16 rest 2 min 4min…

Tuesday Dec 29th, 2015

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