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WOD

17
Dec

Candy Rain

WOD 12 . 18 . 18

“Candy Rain”

16 min AMRAP

4 Power Snatch 135 / 85

8 Strict Pull ups

24 DUBS

16
Dec

Mike Tyson

wod 12 . 17. 18

Mike Tyson

5 x 2:00 min rounds

3 hang power clean

6 push jerk

9 front squat

max reps burpees in remaining time

rest 1 min between rounds

use a 155/105 barbell respectively

score total burpees

13
Dec

Hot Tamale

WOD 12 . 14 . 18

AMRAP 3 , 4 , 5 , 6 with 2 minute rest between each amrap.

Run 400m

30 Wall Balls

20 Deadlifts 225 / 155

100 double unders

Max calories row

Score each AMRAP, 400 is 1 rep.

And total reps over all 4 amraps.

 

12
Dec

Nate

WOD 12 . 13 . 18

Nate

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461

20 min AMRAP

2 Ring Muscle ups ( scale with jumping ring muscle ups or 4 assisted dips )

4 HSPU ( scale off a box )

8 KBS 70 / 53 ( scale with a lighter KB 🙂

 

11
Dec

Super Man

WOD 12 . 12 . 18

A. Building over 5 sets :  3 rep Power clean + 1 Jerk

B. Super Man

7 Rounds

7 Power clean 165 / 115

7 Box Jumps 30 / 24

Compare to 12 . 2 . 15

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