WOD

21
Dec

12.22.28

Three Ships CrossFit – CrossFit Metcon (Time) 8 ROUNDS FOR TIME 200m Run 3 Hang Snatch (135/95)
20
Dec

12.21.18

Three Ships CrossFit – CrossFit Metcon (3 Rounds for time) From 0:00 – 8:00 75 Wall Balls (20/14) 1:00 Plank on Elbows 25 Russian KB...
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19
Dec

12.20.18

Three Ships CrossFit – CrossFit Sumo Deadlift EMOM x 10 MINUTES 3 Reps*Double overhand grip, same as you will use in the SDHP Metcon (AMRAP...
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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