WOD

30
Jan

1/30/18 WOD

CrossFit Independence – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#...
Read More
29
Jan

1/29/18 WOD

CrossFit Independence – CrossFit Metcon (Time) WOD- 4rds for time (25mins cap) 5 Wall walks (RTG Handstand walk 20ft) 40 Double unders (sx 120 singles)...
Read More
20
Jan

1/20/18 WOD

CrossFit Independence – CrossFit Metcon (Time) For time- 45min Cap 100 cal row 90 Wallballs 20/14 80 Sit ups 70 Russian KB Swings 53/35 60...
Read More
19
Jan

1/19/18 WOD

CrossFit Independence – CrossFit Metcon (Time) RX 4 rounds for time/ RTG 5 rounds for time (18min Cap) 10 power cleans (95/75)(135/115) 10 burpee over...
Read More
18
Jan

1/18/18 WOD

CrossFit Independence – CrossFit Metcon (Time) 4 rounds for time 8 Muscle-ups (Sx 16 Chest to bar) 36 Wallballs (20/14) 72 Double unders (144 singles)...
Read More
17
Jan

Open 15.5 Workout

CrossFit Independence – CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95#...
Read More
16
Jan

Krysta BDay WOD!!

CrossFit Independence – CrossFit Double DT (Time) “Double DT” 10 rounds for time-25min Cap- 12 Deadlifts (155/105) 9 Hang power cleans (155/105) 6 Push jerks...
Read More
15
Jan

1/15/18 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) 3min AMRAP/ 4 rounds (16.5 mins) 30 Double unders (90 singles) 20 Front Rack lunges...
Read More