Crossfit Whitehorse | WOD
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WOD

12 Nov Monday

CrossFit White Horse - CrossFitStrengthPaused Front Squat (5X5)Front Squat (5X2)WODMetcon (Time)5 Rds for Time 15 Dumbbell Snatch 50/35 15 GHD SU 50 Ft Handstand Walk 50 DU (3 Wall Wallks for 50 Ft handstand: all the way up the wall and back down)...

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12 Nov Tuesday

CrossFit White Horse - CrossFitStrengthHang Snatch (3X5)Snatch (3X3)Snatch (5X1)Core3 Rds 1 Min Plank 15 Hollow Body Holds (2 Sec)WODMetcon (Time)For Time or 20 Min Cap 40-30-20-10 Deadlifts 135/95 Cal Row...

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12 Nov Wednesday

CrossFit White Horse - CrossFitWODMetcon (Time) Total Time 2 Rds 800 M Run 21 Dumbbell Push Press 50/35 15 Dumbell SDHP 9 Dumbbell Front Rack Lunges 5 Minute Rest (continuous clock running) then 400 M Run 21 WBS 20/14 21 KBS 53/35 21 Dumbbell Hang Cleans 50/35 400 M Run 15 WBS 15 KBS 15 Dumbbell Hang Cleans 400...

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09 Nov Thursday

CrossFit White Horse - BootcampMetcon (Time)3 Rds 400 M Run 21 Cal Row 15 Hand Release Push-Ups 9 BurpeesCore3 Rds 10 Crunches 100 Flutter Kicks 10 Double Crunches...

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06 Nov Tuesday

CrossFit White Horse - BootcampStrength16 Min Emom 6 SDHP 95/65 12 Floor Wipers 95/65Core3 Rds 20 Hollow Body Holds 20 Superman’s 20 V UpsWODMetcon (Time)21-15-9 Cal Row Burpees Pull-Ups...

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05 Nov Monday

CrossFit White Horse - CrossFitStrengthMetcon (Weight)16 Min EMOM 1 DL+1 Hang+1 Jerk score will be lightest weight usedWODMetcon (AMRAP - Rounds and Reps)12 Min Amrap 12 Cal Row 12 Front Squat 135/85...

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05 Nov Tuesday 11/7/17

CrossFit White Horse - CrossFitStrengthOverhead Squat (5X5)Overhead Squat (3X3)Overhead Squat (3X1)Core3 Rds 20 Hollow Body Holds (2 Sec) 20 Supermans 20 V-UpsWODMetcon (Time)Tuesday Triplet 3 Rds For Time 20 Box Jumps 24/20 25 Push Jerks 135/85 50 DU...

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05 Nov Wednesday

CrossFit White Horse - CrossFitStrengthDeadlift (3 TNG )Deadlift (3 TNG)Deadlift (3 TNG)Deadlift (3 TNG)Deadlift (3 TNG)Snatch Grip Deadlift (3X3)WODMetcon (AMRAP - Rounds and Reps)12 Min Amrap 3 Snathes 95/65 3 Pull-Ups 3 Squat Snatches 95/65 3 C-2 Bar Pull-Ups...

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05 Nov Thursday 16.5

CrossFit White Horse - CrossFitStrengthBack Squat (5X5)Back Squat (3X3)Back Squat (3X1)WODCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6...

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05 Nov Friday

CrossFit White Horse - CrossFitMobility Rom WodMetcon (Time)400 M Run 21 Bench Press 165/105 21 WBS 20/14 21 Back Rack Lunges 95/65 400 M Run 15 Bench Press 15 WBS 15 Back Rack Lunges 400 M Run 9 Bench Press 9 WBS 9 Back Rack LungesSkill10 Min Skill of Choice DU, Rope Climbs, MU, Butterfly Pull-Ups ,...

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