WOD

2/11/18 WOD

CrossFit Independence - CrossFitMetcon (Time)30min Cap Buy in: 800m Run 3 rounds 200m Farmer Carry (53/35) Not uneven 30 Slamballs (25+/15+) 30 Slamball toe touches (25+/15+) ball can stay on chest Buy out: 800m...

2/10/18 WOD

CrossFit Independence - CrossFitMetcon (Weight)Team of 2 Build to a heavy clean (20mins) -5 min rest-Metcon (AMRAP - Rounds and Reps)15min AMRAP 50 Partner Wallballs 50 Partner weighted sit-ups 50 box jump overs (24/20) RX may touch top (must follow each other partner...

2/09/18 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)18min AMRAP 30 Russian KB swings (53/35) 20 Goblet squats 10 Muscle-ups (SX Chest to bar)Bench PressChest-To-Bar Pull-upsBar...

2/08/18 WOD

CrossFit Independence - CrossFitMetcon (Time)4 rounds for time- (RTG 6 Rounds) -12 min cap 24 Double unders (48 singles) 12 Thrusters (95/65) 6 Handstand push-upsSplit...

2/07/18 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD- 3 rounds for time/RTG 4 rounds- 18min Cap 400m Run 20 Sumo DL High pulls (95/65) 10 Burpee to pull-upFront SquatSumo Deadlift High...

2/04/18 WOD

CrossFit Independence - CrossFitMetcon (No Measure)4mins/3mins/2mins/1min 400m Row/10 Burpees 300m Row/ 10 Burpees 200m Row/ 10 Burpees 100m Row/ 10 BurpeesWeighted Step-upsRing Push upsGlute-Ham...

2/02/18 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)WOD- 18min amrap 10 Cleans (115/95)(155/115).. full squat! 20 Knees to elbows 30 Cal RowBack SquatClean

2/01/18 WOD

CrossFit Independence - CrossFitMetcon (Time)3 rounds for time- 40min 800m Run 30 KB Snatch (53/35) 30 Leg Raises 30 Goblet Sqts (53/35)KB Snatch

1/31/18 WOD

CrossFit Independence - CrossFitMetcon (No Measure)14min EMOM Every minute.. 5 Air squats 5 Push-ups 5 Toes to barSumo Deadlift

1/30/18 WOD

CrossFit Independence - CrossFitKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#DB Bench Bulgarian Split squats

1/29/18 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD- 4rds for time (25mins cap) 5 Wall walks (RTG Handstand walk 20ft) 40 Double unders (sx 120 singles) 30 Hollow rock (RTG GHD sit-ups) 200 RunFront SquatHandstand...

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