Crossfit Whitehorse | WOD
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WOD

13 Jan Monday 1/15/18

CrossFit White Horse - CrossFitStrengthBack Squat (3 @ 80%)Back Squat (1 @ 87%)Back Squat (3@ 80%)Back Squat (1 @ 90%)Back Squat (3@ 85%)Back Squat (1@ 95%)WOD100 Thrusters (Time)100 Thrusters 95/65 **every two min perform 6 burps over the bar**...

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13 Jan Tuesday 1/16/18

CrossFit White Horse - CrossFitGymnasticsMetcon (AMRAP - Reps)7 Min Amrap 20 DU 1 Strict HSPU 20 DU 2 Strict HSPU 20 DU 3 Strict HSPU 20 DU 4 Strict HSPU Keep Going Up By 1 on HSPU every RoundCore3 Rds 1 Min Plank 25 Sec L Sit 3 Strict Toe-To-BarWODMetcon (Time)20 Min Cap 21-15-9 Cal Row Clean and Jerk 95/65 15-12-9 Cal...

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13 Jan Wednesday 1/17/18

CrossFit White Horse - CrossFitStrengthSnatch Grip Deadlift (5X1)Snatch Pull (5X1)Snatch Balance (5X1)Snatch (5X1)Squat Snatch (5X1)WODMetcon (AMRAP - Rounds and Reps)12 Min Amrap 9 Deadlifts 225/155 12 Pull-Ups...

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13 Jan Thursday 1/18/18 17.1

CrossFit White Horse - CrossFitStrengthShoulder Press (3X3 Strict)Push Press (3X3)Push Jerk (3X2)Split Jerk (3X1)Core12 GHD SU 12 V-Ups 12 Doube CrunchesWODCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb....

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13 Jan 1/19/18

CrossFit White Horse - CrossFitSkillDU, Rope Climbs, HSPU or skill of choice 10 MinWODMetcon (Time)4 Rds total 400 M Run 3 Rds every round 10 Push-Ups 15 Sit-Ups 20 Air-SquatsMobility Rom Wod...

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06 Jan Thursday 1/11/18

CrossFit White Horse - CrossFitStrengthOverhead Squat (7 Reps 10 Min EMOM (Even))Toes-To-Bar (5 Reps ODD)Core3 Rds 1 Min Plank 12 GHD SUWODFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps...

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06 Jan Monday 1/8/18

CrossFit White Horse - CrossFitStrengthStrength , 3 DT and 1 Ryan (Time)3 Rds of "DT" 12 Deadlifts 155/105 9 Hang Cleans 155/105 6 Jerks 155/105 *** then*** 1 Round of "Ryan" 7 Ring Muscle Ups 21 BurpeesWODMetcon (AMRAP - Rounds and Reps)15 Min Amrap 60 Double-Unders 30 WBS 20/14 15 Snatches 115/75...

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06 Jan Tuesday 1/9/18 “Partner”

CrossFit White Horse - CrossFitStrength12 Min EMOM 5 Strict Press (EVEN) 5 Strict Pull-Ups (EVEN) 10 Sit-Ups (ODD)Shoulder Press (5 Reps on EMOM )WODMetcon (AMRAP - Reps)Partner Style 4 Rds 20 Total Minutes Min 1 Partner 1 Max Calorie Row ...

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06 Jan Wednesday 1/10/18

CrossFit White Horse - CrossFitStrengthFront Squat (3X10)Front Squat (3X5)Front Squat (3X2)WODMetcon (Time)4 Rds 100 Ft Farmers Carry 2/50/35 Dumbbell 5 Man Makers 50/35 DB 10 Hang Cleans 50/35 DB...

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