WOD

22
Sep

Monday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 40 Box Jumps (30/24 in.) 20 DB Box Step Overs (40/25 lb.) 10 Box Round-the-Worlds 2 rounds...
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19
Sep

Friday

Silver Creek Crossfit – CrossFit RX: Metcon (AMRAP – Rounds and Reps) In the first 5 min., perform: Run 400 m 100 Double-unders In the...
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17
Sep

Wednesday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 1-k Row 15 Muscle-ups FIT: Metcon (Time) 1-k Row 15 Jumping Muscle-ups
16
Sep

Barbara

Silver Creek Crossfit – CrossFit RX: Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*...
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15
Sep

Monday

Silver Creek Crossfit – CrossFit RX: Metcon (Weight) 3 Power Snatches (155/105 lb.) 6 Back Squats Perform every 2 min. 10 rounds FIT: Metcon (Weight)...
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12
Sep

Friday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 21-15-9 Hang Power Clean & Jerks (185/135 lb.) Strict HSPU FIT: Metcon (Time) 21-15-9 Hang Power Clean...
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11
Sep

Thursday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 600-m Run 8 Pull-overs 3 rounds *3 x 400-m Run Efforts FIT: Metcon (Time) 600-m Run 8...
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