WOD

18
Dec

12.19.18

Three Ships CrossFit – CrossFit Shoulder Press (5×5) Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Calorie Row 20 Box Jumps (24″/20″)...
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17
Dec

12.18.18

Three Ships CrossFit – CrossFit Metcon (Time) 5 ROUNDS FOR TIME 10 Power Clean (155/105) 15 Lateral Burpee Over Bar
16
Dec

12.17.18

Three Ships CrossFit – CrossFit Back Squats 3 x 3 @ 75% (moderate-heavy) 3 x 2 @ 80% (heavy)*Roughly based on 1RM Metcon (Time) “FRAN-ish”...
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14
Dec

12.15.18

Three Ships CrossFit – CrossFit SNATCH COMPLEX Hang Power Snatch High Hang Snatch Above the Knee Snatch Metcon (Time) PARTNER WORKOUT FOR TIME 30 Power...
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13
Dec

12.14.18

Three Ships CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP x 12 MINUTES 150 Wall Balls 90 Double Unders 30 Ring Muscle Up
12
Dec

12.13.18

Three Ships CrossFit – CrossFit Metcon (5 Rounds for time) EVERY 4:00 x 5 SETS 15 Kettlebell Swing (53/35) 15 Burpee 15 T2B
11
Dec

12.12.18

Three Ships CrossFit – CrossFit Metcon (Time) 5 ROUNDS FOR TIME 400m Run 15 Power Cleans (95/65) 9 HSPU
10
Dec

12.11.18

Three Ships CrossFit – CrossFit Front Squat 5-3-1-1-1*5 moderate *3 moderate-heavy *1s build to heavy Metcon (No Measure) EMOM x 20 MINUTES Minute 1 –...
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