WOD

12
Dec

12-12-2018

CrossFit Rolesville – CrossFit Metcon (Time) “Half Barbara” For Time 5 rounds: 10 Pull Ups 15 Push Ups 20 Sit Ups 25 Squats Rest 2...
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11
Dec

12/11/2018

CrossFit Rolesville – CrossFit 1 Power Clean + 1 Push Jerk (2-2-2-2-2-2) Metcon (Time) For Time: 100 Double Unders 25 Clean and Jerk (95/65) 100...
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11
Dec

12/11/18

CrossFit Rolesville – CFR Youth Power Clean (2-2-2-2-2) Metcon (Time) For time: 250m row 25 KB swings 250m row 25 KB swings 250m row
10
Dec

12/10/2018

CrossFit Rolesville – CrossFit Squat Stamina EMOM for 12 min Min 1: 3 Front Squat Min 2: 6 Back Squat Both @ 65% of Front...
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8
Dec

12/08/2018

CrossFit Rolesville – CrossFit Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 40 Double Unders 20 Power Snatch (95/65) Rest 5 min Metcon (AMRAP...
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7
Dec

12/07/2018

CrossFit Rolesville – CrossFit Gymnastics 7 sets 7 Strict Pull Up 7 Deficit Push Up Metcon (AMRAP – Reps) 3 rounds 4 min AMRAP 400m...
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6
Dec

12/06/2018

Announcements CFR Christmas Party – December 7th at 6pm! CrossFit Rolesville – CrossFit Metcon (AMRAP – Reps) 8 min AMRAP 1-2-3-4-5…etc Deadlift (135/95) Hang Power...
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6
Dec

12/6/18

Announcements CFR Christmas Party – December 7th at 6pm! CrossFit Rolesville – CFR Youth Deadlift (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP...
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