WOD

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...

1/08/18 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)WOD- 16min AMRAP 16 Weighted Step-ups 20in box (45/25) 8 DB Cleans (45/25) (Full squat) 4 Strict HSPU (Sx kipping)Max Double-Unders (AMRAP - Reps)Max set of Unbroken...

1/7/18 WOD

CrossFit Independence - CrossFitMetcon (Time)3 rounds for time – (15min Cap) 400m Run 10 Ring dips 20 Deadlifts (115/85)(135/105)Shoulder to OverheadDeadliftRing...

1/04/18 WOD

CrossFit Independence - CrossFitCrossFit Games Open 13.3 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsMuscle-upsBar Muscle-upsWallballFree Standing HSPUHandstand WalkKaren (Time)For Time: 150 Wall-Ball...

1/03/18 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD- 3 rounds-RTG 4 Rounds (24mins) 600m Row 30 Sandbag Squats 20 shoulder to overhead 10 Burpee over sandbag Men 3 inserts/Ladies 2 insertsBench Press (MAX...

1/02/18 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)20min AMRAP 10 box jumps (30/24) 15 Single arm OHS w/DB (45/25) 20 knees to elbowsPush PressSingle arm OHSKnees To...

1/01/18 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD- 3 rounds for time/ 25min Cap 800m Run 15 Deadlifts (225/155)(275/205) 15 Handstand push-ups (RTG Strict) ------------------------------------------------ After Party!! 3 rounds (12mins) 75 Flutter Kicks 50 Russian...

12/31/17 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD for time (16min Cap) 400m Row 80 Double unders (Sx 160 singles) 4 Rope climbs (Sx 12 pull ups) 300m row 60 double unders (Sx 120 singles) 3 Rope climbs (Sx 9 pull-ups) 200m Row 40 Double unders (Sx 80 singles) 2 Rope...

12/30/17 WOD

CrossFit Independence - CrossFitMetcon (Weight)Team of 2 (55mins) 15 mins to build to a heavy; Clean + Front Squat + Jerk + OHS Jerk must be power or split - 5min rest-Metcon (AMRAP - Rounds and Reps)15min AMRAP 50 Cal Row 50 Tire Strikes 50 pistols - 5min rest-Metcon...

12 Days of Christmas

CrossFit Independence - CrossFit12 Days of Christmas (Time)12 days of Christmas 1 Power cleans (95/65) 2 Burpees 3 Push press (95/65) 4 Box jumps (24/20) 5 Wallballs (20/14) 6 Toes to bar 7 Sit-ups 8 Push-ups 9 Goblet Squats (53/35) 10 Russian KB swings (53/35) 11...

12/22/17 WOD

CrossFit Independence - CrossFitCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsFront Squat

12/21/17 WOD

CrossFit Independence - CrossFitMetcon (Time)4 rounds for time- 20min cap 100m Farmer carry (53/35)- even farmer carry 20 Burpee to plate 5 Wall WalksFarmer's CarryWall Walks

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