WOD

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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30
Oct

10/30/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10 Slamballs (25+/15+) 10 Slamball lunges (they do not need to be alt)...
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29
Oct

10/29/17 WOD

CrossFit Independence – CrossFit Metcon (Time) WOD- 3 rounds for time 16min Cap 400m Run 10 Ring Dips (RTG 20 Dips) 5 HSPU (RTG 10...
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25
Oct

10/25/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Reps) WOD 5 rounds- result is reps completed (19mins) Every 3 mins 400m sprint As many Sit-ups as...
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24
Oct

10/24/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) WOD- 18min AMRAP 10 Burpee over bar 20 Deadlifts (135/85)(185/125) 30 Wallballs (20/14)(25+/20+) Snatch Balance...
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23
Oct

10/23/17 WOD

CrossFit Independence – CrossFit Metcon (Time) WOD-3 rounds for time- 24min Cap 15 Handstand push-ups 30 Tire strikes 600m Run Bench Press Handstand Push-ups Tire...
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22
Oct

10/22/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) WOD- 15min AMRAP 30 Air squats 20 Sit-ups 10 Push-ups Clean Push-ups