WOD

1/20/18 WOD

CrossFit Independence - CrossFitMetcon (Time)For time- 45min Cap 100 cal row 90 Wallballs 20/14 80 Sit ups 70 Russian KB Swings 53/35 60 Box Jumps 24/20 50 Tire Strikes 16/10 40 Goblet Squats 53/35 30 Push-ups (RTG Ring push-ups) 20 Pistols 10 C2B (RTG Ring Muscle...

1/19/18 WOD

CrossFit Independence - CrossFitMetcon (Time)RX 4 rounds for time/ RTG 5 rounds for time (18min Cap) 10 power cleans (95/75)(135/115) 10 burpee over bar 300m RunDeadliftPower...

1/18/18 WOD

CrossFit Independence - CrossFitMetcon (Time)4 rounds for time 8 Muscle-ups (Sx 16 Chest to bar) 36 Wallballs (20/14) 72 Double unders (144 singles)Muscle-upsDouble-Unders

Open 15.5 Workout

CrossFit Independence - CrossFitCrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# /...

Krysta BDay WOD!!

CrossFit Independence - CrossFitDouble DT (Time)“Double DT” 10 rounds for time-25min Cap- 12 Deadlifts (155/105) 9 Hang power cleans (155/105) 6 Push jerks (155/105)Bench...

1/15/18 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)3min AMRAP/ 4 rounds (16.5 mins) 30 Double unders (90 singles) 20 Front Rack lunges (135/85)(165/115) 10 HSPU (RTG Strict) -90 rest- Pick-up where you left offSnatch + Hang Snatch@kneeFront Rack...

At Home WOD #2

CrossFit Independence - CrossFitMetcon (Time)Sunday 14th- at home WOD for time 100 Air squats 90 Sit-ups 80 Jumping Jacks 70 Alternating lunges 60 sec Plank hold 50 Mountain Climbers 40 Hollow Rocks 30 Push-ups 20 V-ups 10...

At Home WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)Saturday 1/13 CFI Home WOD- 20min Amrap 20 Burpees 40 jumping jacks 20 Reverse lunges (Weighted w/DB if you have them) 40...

1/12/18 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)15min AMRAP 10 Hang Power snatches (anywhere above knee) (95/65) 20 Overhead weighted lunges (95/65) 30 Sit ups -4min rest-Metcon (AMRAP - Rounds and Reps)10min AMRAP 20 Sumo DL High Pulls (53/35) 20...

1/11/18 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD for time- 12 min Cap 50/10, 40/20, 30/30, 20/40, 10/50 Push-ups Air squatsDeadlift

Jose B-Day WOD

CrossFit Independence - CrossFitMetcon (Time)WOD- 5 rounds for time( 15mins) 1-10-72 1 Clean (155/95)(185/125) 10 Box jumps (24/20) (30/24) 19 Sit ups 72 Singles (RTG 36 Double unders)Back...

Mansi B-Day WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)21min AMRAP Buy in 97 cal Row 1 Rope Climb (Sx 3 pull-ups) 9 Front Squats (95/65)(135/85) 9 Shoulder to overhead (95/65)(135/85) 7 BurpeesRope ClimbFront SquatShoulder to...

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