WOD

25
Jan

Sunday

Three Ships CrossFit – QuickFit Warm-up Warm-up (No Measure) AMRAP x 5 MIN 100m Run 8 Alt. Box Step Ups :15 Wall Sit (check for...
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25
Jan

Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 10 MINS Odd- :30 Bike (increasing effort every round) Even- :45 of Movement! 1st...
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24
Jan

Saturday

Three Ships CrossFit – CrossFit Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 120 Thrusters (135/95)|(95/65) 120 Up-Downs *P1 works while P2 rests....
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24
Jan

Saturday

Three Ships CrossFit – QuickFit Warm-up Warm-up (No Measure) AMRAP x 7 MIN 10 KB Sumo Deadlift :20 Hollow Hold 10 KB Goblet Squat :20...
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23
Jan

Friday

Three Ships CrossFit – CrossFit Workout NCFIT Baseline – Aerobic (Time) ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters...
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23
Jan

Friday

Three Ships CrossFit – QuickFit Workout “CINDY-ISH” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 5 Ring Rows or Pull-Ups 10 Push-Ups 15 Air...
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22
Jan

Thursday

Three Ships CrossFit – CrossFit Workout Deadlift (3-3-3-3) FOR LOAD 3-3-3-3 Double-Overhand “Quiet” Deadlift Shoulder Press (5-5-5-5-5) FOR LOAD 5-5-5-5 Tempo Strict Press (1111) Finisher...
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22
Jan

Thursday

Three Ships CrossFit – QuickFit Workout Metcon (Time) 10 ROUNDS FOR TIME 6 Up-Downs 8 KB Sumo Deadlift High Pulls 10 Box Jump Overs -Time...
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