WOD

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...

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...

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