WOD

11/6/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)15min Amrap 250m Row 10 Hang power snatches (95/65)(135/85) 50 Flutter KicksSnatch + Hang Snatch@kneeHang Power...

Halloween WOD

CrossFit Independence - CrossFitWod-O-Ween (Time)Wod-O-Ween 31min cap 31 Thrusters 95/65 31 Double unders (Sx 62) 31 Wallballs 20/14 31 Deadlifts 95/65 31 Knees to elbows 31 Russian Kb swings 53/35 31 Box jumps 24/20 31 Kb lunges 53/35 31 Sit ups 31 Cal...

10/30/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)10min AMRAP 10 Slamballs (25+/15+) 10 Slamball lunges (they do not need to be alt) 10 Slamball sit-ups (ball touches behind head)SnatchHang SnatchSlamballsSlamball...

10/29/17 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD- 3 rounds for time 16min Cap 400m Run 10 Ring Dips (RTG 20 Dips) 5 HSPU (RTG 10 HSPU)Sled PushRing DipsHandstand...

10/25/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Reps)WOD 5 rounds- result is reps completed (19mins) Every 3 mins 400m sprint As many Sit-ups as possible in remaining time 1 min rest-Turkish Get UpRussian KB SwingGoblet...

10/24/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)WOD- 18min AMRAP 10 Burpee over bar 20 Deadlifts (135/85)(185/125) 30 Wallballs (20/14)(25+/20+)Snatch BalanceDeadliftWallballBurpee Over...

10/23/17 WOD

CrossFit Independence - CrossFitMetcon (Time)WOD-3 rounds for time- 24min Cap 15 Handstand push-ups 30 Tire strikes 600m RunBench PressHandstand Push-upsTire Strikes

10/22/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)WOD- 15min AMRAP 30 Air squats 20 Sit-ups 10...

10/21/17 WOD

CrossFit Independence - CrossFitMetcon (AMRAP - Rounds and Reps)Team of 2 10 min Amrap 20 Shoulder to overhead (115/75)(135/95) 40 Double unders (Sx 80 singles) -2min Rest- 10min Amrap 200m Sandbag run (1 bag per team both run) 20 Wall balls (20/14) -2min rest- 10min...

10/20/17 WOD

CrossFit Independence - CrossFitMetcon (Time)3 rounds for time- 36 min Cap 800m Run 60 Russian KB Swings (44/26)(53/35) 30 Russian Twists (44/26)(53/35)Russian KB SwingRussian...

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