WOD

12/09/17 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD 4 rounds for time (45min Cap) 800m run 40 Tuck sit-ups 20 Front rack lunges (135/85)(155/105) 10 Handstand push-ups *Every time a movement isn’t done unbroken it is a 3 burpee penalty at the time!Front Rack...

12/07/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Reps)WOD- 5-3 min Amrap (19mins) 400m run as many pull-ups in remaining time RTG Chest to bar -1min rest-Handstand WalkRing RowsPull-upsChest-To-Bar...

12/06/17 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD- 20 min Cap 100 Burpees for time EMOM- 5 Thrusters (65/45)Back SquatThruster

12/05/17 WOD

CrossFit Independence - CrossFitMetcon (Time)4 rounds- 20min Cap 100m Single arm OH DB carry (45/25) 20 V-ups 20 Single arm DB Power cleans (45/25) DB must touch floorBench PressSingle Arm Overhead DB CarryType the details of the weightliftingSingle Arm DB Power...

12/05/17 WOD

CrossFit Independence - CrossFit10min Amrap Row/Wallballs (AMRAP - Reps)10min Amrap 100 cal Row -As many wallballs (20/14) in remaining time. Score is total wallballsPower CleanHang Power...

12/02/17 WOD

CrossFit Independence - CrossFitFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersBox...

12/01/17 WOD

CrossFit Independence - CrossFit25 Days of Christmas (AMRAP - Rounds and Reps)“25 days of Christmas” 25min AMRAP 25 Hang power snatch (75/55)(115/85) 25 Cal Row (RTG Bike ) 25 Wallballs (20/14)Hang Power...

11/30/17 WOD

CrossFit Independence - CrossFitMetcon (Time)3 Rounds for time- 22min Cap 30 Single arm Alternating Russian KB swings (44/26)(53+/35+) 30 Goblet squats (44/26)(53+/35+) 30 Russian Twists (44/26)(53+/35+) 300m RunFront SquatGoblet SquatRussian...

11/29/17 WOD

CrossFit Independence - CrossFitWhat a Cluster (Time)“What a cluster” 3 Rounds for time (24min Cap) 15 Clusters (95/65)(115/85) 400m RunClusterBench...

11/28/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)15min AMRAP 5 Man Makers (45/25) 10 Box jump overs (24/20) RX must clear box 20 V-ups -90 sec rest- *Man maker push-ups have thruster!Man Maker Push upsBox jump...

11/27/17 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD- 3 rounds for time 18min Cap 30 Deadlifts (135/85)(155/105) 20 Toes to bar 10 Burpee over barOverhead...

11/25/17 WOD

CrossFit Independence - CrossFitMetcon (Time)4 rounds for time team of 2 (45min Cap) 200m Barbell Farmer Carry (230/130)(270/170) 20 Front squats (115/65)(135/85) 20 Handstand push-ups (Sx on a box!) 20 Burpees Buy out- 50 Cals on bike!Barbell Farmer CarryFront...

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