CrossFit Tri-County

12.13.18

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AMRAP 20: Teams of 3: 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) Shuttle Sprint 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3[…]

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12.12.18

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Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Squat Snatch – Build to a Heavy Single The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed,[…]

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12.11.18

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Wod: 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 50 Calorie Bike – 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 35 Calorie Bike – 1 Round: 50 Double-unders 20 Wallballs (20/14#) – 20 Calorie Bike The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press)[…]

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12.10.18

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4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95) Score is total number of Clean & Jerks Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts. Gymnastics work trains us to move our own body weight,[…]

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12.7.18

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Fun Friday comp style wod focus here is team work and strategy and support and fun. sign up for class asap to help out the coaches with set up. Wod 1 With a Running Clock… In 6 Minutes (0:00 – 6:00), 1-Rep Max Thruster Rest 1:00 In 3 Minutes (7:00[…]

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12.6.18

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AMRAP 3 21 Overhead Squats (75/55) 21 Box Jumps 30,24 Max Cal Row Rest 3:00 AMRAP 3 18 Overhead Squats (95/70) 18 Box Jumps 30,24 Max Cal Row Rest 3:00 AMRAP 3 15 Overhead Squats (115/80) 15 Box Jumps 40,30 Max Cal Row Rest 3:00 AMRAP 3 12 Overhead Squats[…]

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12.4.18

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Push Press X 2 Split Jerks X2 4 Sets   Wod: Amrap 12: 30 Double Unders 12 Push Press (95/65) 30 Double Unders 12 Toes to Bar

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