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CrossFit WOD, August 10, 2018

8/10/18 Metcon (AMRAP – Rounds and Reps) AMRAP 8 2 hspu + 2, 4, 6, 8, 10..etc Front Squats (from the floor) 155/105 scaled: 115/75 Ea round starts w 2 HSPU; ie. 2 hspu +2 front squat then 2 hspu + 4 front squat..etc Metcon (Time) 3 RFT: 15 box jump overs 24/20" 12 Russian…

04/06/2018

Hammer CrossFIt – CrossFit Metcon (AMRAP – Reps) Partner WOD: AMRAP 21 100 cal bike 100 alt db snatch 50/35 100 box jumps 24/20″ EVERY 3 MIN: 10 PARTNER BURPEESNo more than 20 DB snatches per partner No more than 10 box jumps per partner Burpees can be split however you want RX+ 150 cals…

04/05/2018

Hammer CrossFIt – CrossFit Tabata Pushups (AMRAP – Reps) 8 rounds: 0:20 pushups 0:10 rest3 min rest Tabata Situps (AMRAP – Reps) 8 Rounds for Reps 20 seconds on 10 seconds off Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis…

04/04/2018

Hammer CrossFIt – CrossFit Front Squat (EMOM 8: 2 FS @ 75-80% ) same weight across Metcon (5 Rounds for time) 5 rounds, every 5 minutes: 500/400m row 12 thrusters 115/75 9 bar over burpeescale: 95/65, regular burpees Masters: 95/65; 9 thrusters, 6 burpees RX+: go faster 🙂

04/03/2018

Hammer CrossFIt – CrossFit Strict Pullup (1 ME set ) feet must start off the ground and cannot touch or set is over. no kipping allowed Kipping Pullup (1 min AMRAP ) kipping or butterfly. can come of bar if needed in 1 min time frame Ring Rows Athlete’s feet passed line Rings must be…