Free songs
Sep201623

WOD

12 min EMOM

Min 1 – 2 power cleans @85%

Min 2 – 2 Muscle ups

Metcon

Buy in: 100 dubs

10-1

Thrusters 75/45

Double sit ups in between Thrusters

Buy out: 100 dubs

Sep201608


Hallandale Beach CrossFit – WOD

Shoulder Press (Establish 1RM)

Bench Press (Establish 1RM)

Metcon (Time)

30 Front Rack Lunges

400m Run

20 Front Rack Lunges

400m Run

10 Front Rack Lunges

800m Run
Rx+:135/95

Rx: 95/65

Sep201607

Hallandale Beach CrossFit – WOD

Metcon (Time)

50 Sit Ups

2k Row

50 Sit Ups

Metcon (AMRAP – Reps)

20 Min AMRAP

1 , 2 , 3 , 4…..

– Power Clean

– Pull Ups

-Burpees
Rx+ : 205 / 145

Rx : 185 / 115

Scaled : 155 / 105

Sep201606


Hallandale Beach CrossFit – WOD

Metcon (Weight)

8 EMOM

– 1 Power Snatch

– 2 OHS

Metcon (AMRAP – Rounds)

8 Min AMRAP

– 10 Wall Balls

– 30 Double Unders

Rest 2 Minutes

8 Min AMRAP

– 10 Thrusters

– 100m Run

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