WOD

14
Jul

7/15/19 WOD

CrossFit Independence – CrossFit View Public Whiteboard Deadlift Metcon (Time) 30 minutes to find new deadlift 1RM For time: 100 Meter Front Rack walk (135/95)...
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13
Jul

7/14 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Buy In: 25 Burpees 10,9,8,7,6,5,4,3,2,1 Kettlebell Swings (53/35-70/53) V-Ups Calorie Row KB Swing
12
Jul

Hot Shot

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Six rounds for time of: 30 Squats 19 Power Cleans (135/95lb) 7 Strict Pull-ups Run 400...
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11
Jul

7/12 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength: work up to 4 sets 4 @ 75% Deadlift 5 Rounds for time 7 Box...
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10
Jul

7/11 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Row 4k Stop EMOM and complete 3 Thrusters (95/65) Thruster
9
Jul

7/10 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) 25 Minutes Clean Skill work (max weights 50%) 22 Minute AMRAP Run 800 Meters 30 Power...
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8
Jul

7/9 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength Front Squat 30 minutes Work up to 6 Sets of 2 at 87% 1,3,5,7,9,11,9,7,5,3,1 HSPU...
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7
Jul

7/8 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) STRENGTH: Push Press 55X4 65X4 75X4 (3 SETS) then 5 Minute EMOM x3 @60% WOD: 6...
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