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01/02/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceMobility15 min mobility - ROM WOD if you likeConditioningMetcon (2 Rounds for reps)6 AMRAP 1 M/U + 1 Full snatch 2 M/U + 2 Full snatch ect.... Snatch weight 62/43 rest 4:00 6 AMRAP 1 Devil press + 1 Box jump over 2…

31/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesOverhead Squat (5x3 every 2:00 building to max 3)ConditioningMetcon (Time)For time 5 rope climbs 100m farmer carry 24/16 9 thrusters 43/30 (RX+ 52/37) 4 rope climbs 100m farmer carry 24/16 15 thrusters 43/30 (RX+ 52/37) 3 rope climbs 100m farmer carry 24/16 21…

30/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upGet Ready for Dead's (No Measure)6 min AMRAP - Partners P1 holds side plank (alternate) while P2 15 Meter KB farmer carry - 6 KB DL - 15 Meter KB carry backStrength/AccessoriesFront Squat (5x3 every 2 min at 75%)ConditioningCrossfit Games Open 18.4 (Ages 16-54)…

29/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceSkillsMetcon (No Measure)12 EMOM alternating 15 banded goodmornings 25 sit upsConditioningMetcon (AMRAP - Reps)Every 2 min for 7 rounds (Partner) 10 cal row 10 WB 20/14 7 T2B ME burpee bar taps rest 2:00Score is total burpee-- Partner to count reps

28/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn…

28/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn…

25/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceMobility15 min mobility - ROM WOD if you likeConditioningMetcon (1 Rounds for reps)5 min Ascending ladder 1 devil press +1 bar muscle up 2 devil press + 2 bar muscle ups 3 devil press + 3 bar muscle ups ect res 4 min…

23/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upCoaches choiceStrength/AccessoriesMetcon (No Measure)10 EMOM alternating 2 bench press @ 90% 25 Twists 25/20ConditioningMetcon (Time)For time 60 KB Swings 24/16 30 Wall balls 20/14 20 Box step overs with KB 10 Rope climbs 20 Box step overs with KB 30 Wall balls 20/14 60…

21/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesPower Clean (find 1 RM 8x1 every 1:30)ConditioningCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capM 45 F 30CrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# /…