Latest WOD

November 15, 2019

QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 10/arm Shoulder taps 10 Face pulls 10 Wall Ball Goblet Squats ...
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November 14, 2019

CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 8 Banded Bent Hollow/Hollow Pullover 8/arm 1/2 Kneel Bottom-up KB ...
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November 13, 2019

QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 5 Jefferson Curls 10/leg Mt. Climbers 8/side KB Deadlift Twist WOD:500m ...
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November 12, 2019

CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side Windshield Wipers 8/leg Walking Lunge 10 KBS 3 Pull-up Negatives ...
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