WOD

13
Dec

12/13/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) 15min AMRAP 12 deadlifts (135/85)(155/105) 8 hang cleans @ knee 4 shoulder to overhead 200m...
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12
Dec

12/12/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Rounds and Reps) 12min AMRAP 6 Ring muscle ups (sx 12 ring dips) 18 DB thrusters (25/45) 36...
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9
Dec

12/09/17 WOD

CrossFit Independence – CrossFit Metcon (Time) WOD 4 rounds for time (45min Cap) 800m run 40 Tuck sit-ups 20 Front rack lunges (135/85)(155/105) 10 Handstand...
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7
Dec

12/07/17 WOD

CrossFit Independence – CrossFit Metcon (AMRAP – Reps) WOD- 5-3 min Amrap (19mins) 400m run as many pull-ups in remaining time RTG Chest to bar...
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6
Dec

12/06/17 WOD

CrossFit Independence – CrossFit Metcon (Time) WOD- 20 min Cap 100 Burpees for time EMOM- 5 Thrusters (65/45) Back Squat Thruster
5
Dec

12/05/17 WOD

CrossFit Independence – CrossFit Metcon (Time) 4 rounds- 20min Cap 100m Single arm OH DB carry (45/25) 20 V-ups 20 Single arm DB Power cleans...
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4
Dec

12/05/17 WOD

CrossFit Independence – CrossFit 10min Amrap Row/Wallballs (AMRAP – Reps) 10min Amrap 100 cal Row -As many wallballs (20/14) in remaining time. Score is total...
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2
Dec

12/02/17 WOD

CrossFit Independence – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge...
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