WOD

10
Feb

2/10/18 WOD

CrossFit Independence – CrossFit Metcon (Weight) Team of 2 Build to a heavy clean (20mins) -5 min rest- Metcon (AMRAP – Rounds and Reps) 15min...
Read More
9
Feb

2/09/18 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) 18min AMRAP 30 Russian KB swings (53/35) 20 Goblet squats 10 Muscle-ups (SX Chest to...
Read More
8
Feb

2/08/18 WOD

CrossFit Independence – CrossFit Metcon (Time) 4 rounds for time- (RTG 6 Rounds) -12 min cap 24 Double unders (48 singles) 12 Thrusters (95/65) 6...
Read More
7
Feb

2/07/18 WOD

CrossFit Independence – CrossFit Metcon (Time) WOD- 3 rounds for time/RTG 4 rounds- 18min Cap 400m Run 20 Sumo DL High pulls (95/65) 10 Burpee...
Read More
4
Feb

2/04/18 WOD

CrossFit Independence – CrossFit Metcon (No Measure) 4mins/3mins/2mins/1min 400m Row/10 Burpees 300m Row/ 10 Burpees 200m Row/ 10 Burpees 100m Row/ 10 Burpees Weighted Step-ups...
Read More
2
Feb

2/02/18 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) WOD- 18min amrap 10 Cleans (115/95)(155/115).. full squat! 20 Knees to elbows 30 Cal Row...
Read More
1
Feb

2/01/18 WOD

CrossFit Independence – CrossFit Metcon (Time) 3 rounds for time- 40min 800m Run 30 KB Snatch (53/35) 30 Leg Raises 30 Goblet Sqts (53/35) KB...
Read More
31
Jan

1/31/18 WOD

CrossFit Independence – CrossFit Metcon (No Measure) 14min EMOM Every minute.. 5 Air squats 5 Push-ups 5 Toes to bar Sumo Deadlift