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WOD

10
Dec

Lynne

WOD 12 . 11 . 18

“Lynne”

5 Rounds

Max reps Bench press ( body weight for guys and 75% body weight for girls)

Super set with max reps pull ups ( no butterfly , kipping ok ) Scale with band or ring row.

Rest as needed.

Score total bench reps and total pull ups.

 

9
Dec

Dog the bounty hunter

Wod 12 . 10 . 18

A.

From the rack , building Each set

overhead squat 3-3-3

front squat 2-2-2

back squat 1-1-1

B.

“Dog the bounty hunter “

5 rounds

7 front squats 155/115

2 man makers

( pushup -row-pushup – row- pushup- ground to overhead )

250m run

6
Dec

Super Trevor 55

WOD 12 . 7 . 18

Happy Birthday Trevor ! What a great member of CrossTown to share his Birthday with everyone! This Awesome Father , Husband, Realtor , Social Media influencer , and CrossFitter is just so passionate about everything he does ! Have a great Birthday , you are proof that age is just a number. 55 never looked so GOOD ! Enjoy this WOD with have a great day !

Little Fact : He Did the video on the cover of our website when he first joined.

Image result for trevor jones realtor

WOD

“Super Trevor 55 ”

5 Rounds

11 Power Clean 95 / 65

11 Thruster 95 / 65

11 Burpee Box Jump Overs

11 Ring Dips

5
Dec

Seek and Destroy

WOD 12 . 6 . 18

Dunk Lady here today, there are spots available still if you want to know your body fat and lean muscle mass.

” Seek and Destroy ”

Teams of 2

Row 2000m ( switching every 200m )

80 HSPU

Row 2000m ( switching every 200m )

40 Bar muscle ups ( scale with burpee pull ups )

 

4
Dec

Gymnastic Chipper Jerk Sandwhich

WOD 12 . 5 . 18

A. 4 sets 1 Power Clean + 3 Push Jerk

Building

B.

Gymnastic Chipper Jerk Sandwich

For time

10 Push Jerk 165 / 115

20 Toes to bar ( scale 20 hanging leg raises )

30 Pistols ( scale band assisted or seated )

40 Dubs ( scale 80 singles )

50 ft Handstand Walk ( 200 ‘ Bear Crawl )

40 Dubs

30 Pistols

20 Toes to bar

10 Push Jerk 165 / 115