WOD

17
Nov

11/17/17 WOD

CrossFit Independence – CrossFit Metcon (Time) 4 rounds (20min Cap) 30 Floor wipers (115/75)(135/95) 20 Sumo DL High pulls (115/75)(135/95) 10 Front Rack Lunges (115/75)(135/95)...
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16
Nov

11/16/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) WOD Team of 2 (26mins) 4 Rounds-5min Amraps (Alternating movements) 3 Burpees 2 Hang cleans...
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10
Nov

11/10/17 WOD

CrossFit Independence – CrossFit Metcon (Time) 5 Sprint rounds (15min Cap) outside! 200m Sprint run 10 Push-ups 20 Toe touches (abs) 10 Slamball ground to...
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9
Nov

11/09/17 WOD

CrossFit Independence – CrossFit Metcon (Time) 5 rounds/4min cap (20mins) 250m Row 10 Burpee over rower -Rest remainder of 4 mins- * Result is their...
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8
Nov

11/08/17 WOD

CrossFit Independence – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Back Squat
7
Nov

11/07/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2: 12min AMRAP (Alternating movements!) 6 Box jump overs (24/20) RX can touch/...
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6
Nov

11/6/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) 15min Amrap 250m Row 10 Hang power snatches (95/65)(135/85) 50 Flutter Kicks Snatch + Hang...
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31
Oct

Halloween WOD

CrossFit Independence – CrossFit Wod-O-Ween (Time) Wod-O-Ween 31min cap 31 Thrusters 95/65 31 Double unders (Sx 62) 31 Wallballs 20/14 31 Deadlifts 95/65 31 Knees...
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