Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, March 7, 2018

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WED

CrossFit Hardcore Warm-up
Metcon (Time)
10-8-6-4-2-4-6-8-10
FRONT RACK LUNGES 65/95
HAND RELEASE PUSH UPS
BOX JUMP OVERS
BUY OUT
400 OH WALK W/ 25/45 PLATE

CrossFit WOD, March 6, 2018

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TUESDAY

CrossFit Hardcore Warm-up
HELEN (Time)
3 RDS
400 MT RUN
21 KB SWINGS35/55
12 PULL UPS

LIGHT GRACE
30-CLEAN AND JERK 85/115

CrossFit WOD, March 5, 2018

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MONDAY

CrossFit Hardcore Warm-up
Metcon (Time)
GRAB A PARTNER

120 WALL BALLS
PARTNER 1-10 WALL BALLS
PARTNER 2-HOLD PLANK POSITION
SWITCH EVERY 10 REPS

200 SIT UPS
PARTNER 1- 20 SIT UPS
PARTNER 2- 100 MT RUN
SWITCH EVERY 20 SIT UPS

120 D/L 105/155
PARTNER 1 -D/L
PARTNER2- 5 BURPEES
SWITCH EVERY 10 D/L

CrossFit WOD, March 3, 2018

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SATURDAY

CrossFit Hardcore Warm-up
Metcon (Time)
BUY IN
100 mt bear crawl
5 RDS
10- PUSH JERKS 65/95
10 HANG POWER SNATCHES
10 BURPEES
400 MT RUN
Buy out
100 dubs

CrossFit WOD, March 1, 2018

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THURSDAY

CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
800 MT RUN
15-PULL UPS
15-THRUSTERS 65/95

RX + CTB PULL UPS
THRUSTERS 95/135