wod
12/15/2019

CrossFit and Intensity Programming – Week of 12.16.2019

CrossFit Monday AMRAP 20:0010 Front Squats10 Pull-Ups200m Run TuesdayE3MOMShoulder Press3-3-3-3Push Press3-3-3-3Push Jerk3-3-3-3 Wednesday"The Chief"Max rounds…
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wod
12/08/2019

CrossFit and Intensity Programming – Week of 12.09.2019

CrossFit Monday21 - 15 - 9Kettlebell snatch, left (53lbs/35lbs)Toes to barKettlebell snatch, right (53lbs/35lbs)Box jump…
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wod
12/01/2019

CrossFit and Intensity Programming – Week of 12.02.2019

CrossFit Monday 30 Shoulder Press30 Front Squats30 Power Cleans Tuesday With a partner:12 Rounds for…
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wod
11/24/2019

CrossFit and Intensity Programming – Week of 11.25.2019

CrossFit Monday 3 Rounds1 min at each station. 1 min rest after each round.Back Rack,…
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wod
11/17/2019

CrossFit and Intensity Programming – Week of 11.18.2019

CrossFit Monday 3 Rounds20 Burpee Box Jumps20 Front Squats Tuesday AMRAP 20400m Run21 KB Swings12…
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wod
11/10/2019

CrossFit and Intensity Programming – Week of 11.11.2019

CrossFit Monday 5 Rounds5 Ring Muscle-Ups10 Handstand Push-Ups15 Air Squats Tuesday AMRAP 147 Snatches7 Box…
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wod
11/03/2019

CrossFit and Intensity Programming – Week of 11.4.2019

CrossFit Monday "Angie"100 Pull-Ups100 Push-Ups100 Sit-Ups100 Air Squats Tuesday 3x2 min Rounds10 Power CleansAMRAP Box…
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wod
10/27/2019

CrossFit and Intensity Programming – Week of 10.28.2019

CrossFit Monday For time...15-12-9ThrusterPull-Up12-9-6ThrusterChest-to-Bar Pull-Up9-6-3ThrusterBar Muscle-Up Tuesday 3 Rounds for time15 Deadlifts10 Box Jumps (24/20")5…
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wod
10/20/2019

CrossFit and Intensity Programming – Week of 10.21.2019

CrossFit Monday For time...400m Run40 Box Step-Ups40 DB Snatch40 Box Step-Ups400m Run Tuesday 5 Rounds20…
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wod
10/13/2019

CrossFit and Intensity Programming – Week of 10.14.2019

CrossFit Monday 8-7-6-5-4-3-2-1Clean and Jerk** 1 Round of Cindy after each set5 Pull-Ups10 Push-Ups15 Squats…
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