WOD

20
Oct

10/20/2018

CrossFit Rolesville – CrossFit Metcon (Time) PARTNER WOD For Time: 1 Mile run 1000m Row 150 Double Unders 100 Burpees 150 Double Unders 1000m Row...
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20
Oct

10/20/2018

CrossFit Rolesville – CFR Barbell 1 Hang Power Clean + 1 Power Clean (7×1 @ 80%) Push Jerk (2-2-2-2-2-2) Back Squat (4×8 @ 50%) Focus...
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19
Oct

10/19/2018

CrossFit Rolesville – CrossFit Metcon (Time) For Time: 21-15-9 Deadlift (255/165) Box Jump (30/24) Rx+ (275/185) Accessory Work 100 Russian KB Swing 2 min Side...
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18
Oct

10/18/2018

CrossFit Rolesville – CrossFit Gymnastics 5 sets Max Handstand Hold Max L-Sit Metcon (AMRAP – Reps) 8 min AMRAP 2-4-6-8..etc T2B 4-8-12-16..etc OVH Plate Lunge...
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18
Oct

10/18/18

CrossFit Rolesville – CFR Youth Gymnastics 5 SETS Max Handstand Holds Max L-Sits Metcon (AMRAP – Reps) 2-4-6-8..etc. Knees to Elbow OH Plate Lunges
17
Oct

10/17/2018

CrossFit Rolesville – CrossFit Metcon (Time) For Time: 600m Run – 3 Rounds 20 Wall Ball (20/14) 10 DB Power Clean (50s/35s) – 600m Run...
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16
Oct

10/16/2018

CrossFit Rolesville – CrossFit 3 Poisition Power Snatch (Work up to a challenging weight for the complex ) 1 High Hang Power Snatch + 1...
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16
Oct

10/16/18

CrossFit Rolesville – CFR Youth Power Snatch (1-1-1-1-1) Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Deadlift Burpee over bar
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