WOD

25
Nov

11/25/2020

Announcements THANKSGIVING SCHEDULE – No class on Thursday, November 25th – Only 8am and 9am on Friday, November 26th. **Happy Thanksgiving!** CrossFit Rolesville – CrossFit...
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23
Nov

11/23/2020

CrossFit Rolesville – CrossFit 1 Power Clean + 1 Hang Clean (Work up to a challenging weight for the complex) Metcon (AMRAP – Rounds and...
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20
Nov

11/20/2020

CrossFit Rolesville – CrossFit Metcon (Weight) EMOM for 12 min @ 60% of Front Squat Odd min: 3 Front Squat Even min: 5 Back Squat...
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19
Nov

11/19/2020

CrossFit Rolesville – CrossFit Weighted Sit-ups (5 x 12) 30 sec Plank after each set Metcon (AMRAP – Reps) 10 min AMRAP 2-4-6-8…etc Single KB...
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18
Nov

11/18/2020

CrossFit Rolesville – CrossFit Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 9 Wall Ball (20/14) 6 Box Jump (24/20) 3 T2B
17
Nov

11/17/2020

CrossFit Rolesville – CrossFit Power Snatch (5×3 @ 75%) Metcon (Time) For Time: 3 Rounds: 20 Power Snatch 20 OVH 400m Run Rx (75/55) 15...
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16
Nov

11/16/2020

CrossFit Rolesville – CrossFit Shoulder Press (8-8-8-8-8) Metcon (Distance) 10 min AMRAP 40 Burpee Over the Rower With Remaining Time.. Max Distance Row Rx+ (50...
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13
Nov

11/13/2020

CrossFit Rolesville – CrossFit Front Rack Step Up (8-8-8-8-8-8) Metcon (AMRAP – Reps) 8 min AMRAP Single DB Thruster (50/35) EMOM 100m Run
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