WOD

3
Feb

02.04.19

Three Ships CrossFit – CrossFit Metcon (Weight) EMOM x 10 MINUTES 3 Front Squats*Build in weight for first 5 minutes, then hold across for the...
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1
Feb

02.02.19

Three Ships CrossFit – CrossFit Metcon (Time) WITH A PARTNER 2 ROUNDS FOR TIME 200 Double Unders 150 Russian KB Swings (70/53lbs) 100 DB Box...
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31
Jan

2.1.19

Three Ships CrossFit – QuickFit Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MIN 10/8 Cal Bike 20 Alt. DB Snatches 40 Single-Unders or...
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31
Jan

2.1.19

Three Ships CrossFit – CrossFit Metcon (Time) “CINDY FULL OF GRACE” 3 ROUNDS FOR TIME 3 Rounds of “Cindy” 10 Clean & Jerks (135/95lbs)* 1...
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30
Jan

1.30.19

Three Ships CrossFit – QuickFit Metcon (Time) WOD 4 Rounds: 400m Run 30 Mountain Climbers 20 DB Front Rack Walking Lunges *18:00 Hard Cap
30
Jan

1.31.19

Three Ships CrossFit – CrossFit Metcon (Weight) Skill Work 3 Sets: 1 Snatch Deadlift 2 Hang Power Snatch + 1 OHS 1 Hang Squat Snatch...
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30
Jan

1.31.19

Three Ships CrossFit – QuickFit Metcon (Weight) WOD EMOM X 15 MIN MIN 1 – 15/12 Cal. Row MIN 2 – 15 DBL KB Deadlifts...
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29
Jan

1.30.19

Three Ships CrossFit – CrossFit Metcon (2 Rounds for reps) AMRAP x 8:00 200m Run 7 Up-downs 14 Alt. Single Arm Front Rack DB Lunges*50/35lbs...
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