WOD

11/24/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)Team of 3- 30min AMRAP 10 Tire flips 100 Power cleans (145/95)(185/125) 1000m RowPower CleanTire...

11/23/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)12 min Amrap: Appetizer 12 Turkish Get-ups (53/35)(62+/44+) 400m Run -3 min Rest- 12 min Amrap Main Course 12 Pistols 12 Sumo Deadlift High pulls (53/35)(62+/44+) 12 Handstand Push-ups (RTG Deficit...

11/22/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)14 minute AMRAP Sprint rounds 12/10 Cals bike or 14/12 cal row 6 Burpees 4 ground to overhead (135/85) -1min rest-DeadliftGround to...

11/21/17 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD- 4 rounds for time(18min Cap) 20 Wallballs (20/14) 15 Toes- to- bar 10 Box jump overs (24/20)1.5 Mile Run (Time)1.5 Mile RunWallballBox jump...

11/20/17 WOD

CrossFit Independence - CrossFitRandy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click herePower SnatchBack...

11/18/17 WOD

CrossFit Independence - CrossFitMetcon (Weight)Team of 2 10 mins to build up to a max Clean and Jerk as a team - 5min rest-Metcon (AMRAP - Rounds and Reps)15min AMRAP 20 Deadlifts (225/175)- Dead hang from rig 20 Toes to bar- Deadlift hold 20 DB Thrusters- Handstand...

11/17/17 WOD

CrossFit Independence - CrossFitMetcon (Time)4 rounds (20min Cap) 30 Floor wipers (115/75)(135/95) 20 Sumo DL High pulls (115/75)(135/95) 10 Front Rack Lunges (115/75)(135/95)Bench PressFloor WipersSumo Deadlift High PullFront Rack...

11/16/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)WOD Team of 2 (26mins) 4 Rounds-5min Amraps (Alternating movements) 3 Burpees 2 Hang cleans @ knee (135/85)(155/105) 1 Bar Muscle-up -2min Rest-PistolsHang CleanBar...

11/10/17 WOD

CrossFit Independence - CrossFitMetcon (Time)5 Sprint rounds (15min Cap) outside! 200m Sprint run 10 Push-ups 20 Toe touches (abs) 10 Slamball ground to over shoulder (30+/15+) -1min rest- *Results will include the rest time!Ring DipsBulgarian Split squatsGHD...

11/09/17 WOD

CrossFit Independence - CrossFitMetcon (Time)5 rounds/4min cap (20mins) 250m Row 10 Burpee over rower -Rest remainder of 4 mins- * Result is their slowest round out of 5!Turkish Get...

11/08/17 WOD

CrossFit Independence - CrossFitFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsBack Squat

11/07/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)Teams of 2: 12min AMRAP (Alternating movements!) 6 Box jump overs (24/20) RX can touch/ RTG must clear box 4 Power Cleans (115/75)(145/95) 200m Weighted run w/wallball (20/14) -4 mins rest- 10min Amrap...

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