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WOD

19
Dec

Monkey Butt

Main – CrossFit View Public Whiteboard Warm-up Burpee/BJ/WB (No Measure) EMOM 8 3 burpees 5 Box Jumps 24/20″ 7 Wall balls 20/14 Weightlifting Front Squat...
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18
Dec

Just Filthy

Main – CrossFit View Public Whiteboard Warm-up HSPU/DU (No Measure) EMOM 5 5 HSPU 25 DU Metcon Metcon (AMRAP – Reps) 15 Min: 50 deadlifts...
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17
Dec

Dutch Oven

Main – CrossFit View Public Whiteboard Warm-up Roxanne (No Measure) burpee to the beat Metcon Metcon (Time) 2 RDS 30 SDHP 115/65 60 BJ 24/20″...
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16
Dec

7th Heaven

Main – CrossFit View Public Whiteboard Warm-up LUNGE/WORM (No Measure) 3 RDS NOT FOR TIME 1) WALKING LUNGE LENGTH OF BOX 2) INCHWORM LENGTH OF...
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15
Dec

Endurance

Main – Boot Camp View Public Whiteboard Warm-up Zombie tag (No Measure) A team of walking lunge Zombies attempts to eat (tag) a team of...
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14
Dec

Diane

Main – CrossFit View Public Whiteboard Warm-up Circus (No Measure) 2 RDS run 200m lateral plank walk 3 fwd rolls 50 jumping jacks Weightlifting Deadlift...
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13
Dec

Friday the 13th

Main – CrossFit View Public Whiteboard Warm-up DB SNATCH/PU (No Measure) EMOM 6 10 ALT DB SNATCH 40/20 5 PULL-UP/JUMPING PU Weightlifting Squat Clean (20...
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12
Dec

Fight gone Bad

Main – CrossFit View Public Whiteboard Warm-up Push/Pull (No Measure) 3RDS NOT FOR TIME ROW 250m 15 push-ups Metcon Fight Gone Bad (3 Rounds for...
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