WOD

6
Jul

Fight Gone Bad

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 1. Wall-ball (20/14) 2. Deadlift: (115/95) 3. Box Jump (24/20) 4. Push-press: (75/55) 5....
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5
Jul

7/6 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Calories) Strength: 25 minutes Super Set DB curls & Tri Extension 10 sets 6 Reverse bent over...
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4
Jul

7/5 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength: 22 Minutes Deadlift 55×4 65×4 75×4 80×2 85×1 (5 sets) WOD For Time 40,20,10,5,10,20,40 Double...
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3
Jul

Fourth of July WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) In teams of 2 complete the following Buy In: Row 2500 Meters 100 Power cleans (95/55)...
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2
Jul

7/3 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength: Push press 55×5 65×5 75×4 80×1 (5 sets) DB Shoulder press 4 sets 6 WOD:...
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1
Jul

7/2 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (Time) Strength: Front Squat (20 Minutes) Work up to 3 sets of 5 at 80% WOD: 4...
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30
Jun

7/1 WOD

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minutes Strength: Bench Press: 65×4 75×4 85×3 (4 sets) 75 pushups...
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29
Jun

Mary

CrossFit Independence – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “MARY” 20 MIN AMRAP 5 HSPU 10 PISTOLS 15 PULL-UPS Handstand Push-ups Pistols Pull-ups