WOD

15
Nov

11/15/18

CrossFit Rolesville – CFR Youth Sumo Deadlift (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 8 DB Snatch 8 Lunges 8 Sit ups
14
Nov

11/13/2018

CrossFit Rolesville – CrossFit Metcon (Time) For Time: 60 Wall Ball (20/14) 50 Box Jump Overs (24/20) 40 Power Snatch (115/75) 50 Box Jump Overs...
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13
Nov

11/13/2018

CrossFit Rolesville – CrossFit Bench Press (5-5-3-3-1-1-1) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 30 Double Unders 15/12 Calorie Row 30 Double Unders...
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13
Nov

11/13/18

CrossFit Rolesville – CFR Youth Bench Press (2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 KB Swings 10 Calorie Row 10 Burpees...
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12
Nov

11/12/2018

CrossFit Rolesville – CrossFit 1 Hang Clean + 1 Jerk (6×1 @80% of C&J) Metcon (Time) “Dumbbell Fran ” For Time: 21-15-9 DB Thruster (50s/35s)...
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10
Nov

11/10/2018

CrossFit Rolesville – CrossFit Metcon (Time) PARTNER WOD For Time: 2000m Row 150 Wall Ball (20/14) 100 Power Clean (115/75) 50 STOH (115/75)
10
Nov

11/10/2018

CrossFit Rolesville – CFR Barbell Pause Power Clean (5×2 @ 75% of PC) Split Jerk (5×2 @ 80%) Pause Back Squat (5-5-5-5-5) Accessory Work 5...
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9
Nov

11/09/2018

CrossFit Rolesville – CrossFit 1 Snatch + 1 Hang Snatch + 1 OVH Squat (1-1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10...
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