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daily wod blog

november 30, 2017

11/30/2017

0 Comments

 
MUSCLE UP DRILLS
WOD
4 rounds
8 DB hang power cleans (40/25)
10 sit ups 
12 air squats
0 Comments

November 29th, 2017

11/29/2017

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​1RM Snatch

WOD

7min Ascending AMRAP
2-4-6-8-10-12-14.....

Power Clean (115/75)
Bar Facing Burpees
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november 28, 2017

11/28/2017

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​1 Mile Run

WOD

3 Rounds

15 KB Swings (32/24)
30 Wall Ball (20/14)
0 Comments

November 27, 2017

11/27/2017

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​Rack Push Press 8x2 Building

WOD

3 Rounds

7 C2B Pull Ups
14 Russian Swings (32/24)
7 Thrusters (95/65)
0 Comments

november 22, 2017

11/22/2017

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​Thruster 6x3 Building

WOD

20-15-10
ALT DB Snatch (50/35)
ALT Front Rack Lunge (75/55)
*1 Rope Climb
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november 21, 2017

11/21/2017

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Sumo Dead Lift 8x2 @85-90%

WOD

Tabata

Pistols
DB Shoulder 2 OH (40/25)
0 Comments

november 20, 2017

11/20/2017

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​EMOM 9
Power Snatch +
OH Squat
​
WOD

5 Rounds

25 Double Unders
5 Front Squats (135/95)
0 Comments

november 17, 2017

11/17/2017

0 Comments

 
Row Sprints
5x15/12 Calories

WOD

3 Rounds

7 OH Squats (115/75)
9 Push Ups
11 Over Box Jumps (24/16)
​
0 Comments

november 16, 2017

11/16/2017

0 Comments

 
​Bench Press 8x3 @85%

WOD

4 Rounds

6 Axle Dead Lifts (95/65)
4 Axle Power Cleans
2 Axle Shoulder 2 OH
6 Bar Facing Burpees
0 Comments

november 15, 2017

11/15/2017

0 Comments

 
​Hang Squat Clean 5x3

WOD

Fight Gone Bad

3 Rounds
1min each

Wall Ball (20/14)
SDHP (75/55)
Box Jump (20)
Push Press (75/55)
Cal Row
-REST-
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  • Home
  • The Lifeworx Story
    • Meet Our Coaches
    • Meet Our Sister Company
  • Membership
    • New to CrossFit
    • Experienced CrossFitters
    • Visiting CrossFitters
    • Programs
    • Private Training
    • Nutrition Coaching
    • Pricing
  • Community
    • Daily WOD Blog
    • Events >
      • September Slimdown 2019
    • Friends of Lifeworx
    • FAQ
  • Class Schedule
  • Contact Us
  • Paleo Challenge 2020