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WOD

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Thu, 1/18/2018 FIT30

“One-Two Punch”
teams of 2
AMRAP 14
3 KB swings, 3 box jump/step overs, 3 wallballs
6 KB swings, 6 box jump/step overs, 6 wallballs
9 KB swings, 9 box jump/step overs, 9 wallballs
…..etc etc etc

Partners will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6, then Partner 2 will complete 6-6-6 and so on and so on. The reps will go up by 3 until the 14 min mark. Score is total team reps. Scoring key below...

both finish 3’s: 18
both finish 6’s: 54
both finish 9’s: 108
both finish 12’s: 180
both finish 15’s: 270
both finish 18’s: 378
both finish 21’s: 504

Thu, 1/18/2018 RVT CrossFit

“One-Two Punch”
teams of 2
AMRAP 24
3 KB swings, 3 box jump overs, 3 wallballs
6 KB swings, 6 box jump overs, 6 wallballs
9 KB swings, 9 box jump overs, 9 wallballs
…..etc etc etc

KB 53/35
box jump overs 24/20
wallballs 20/14

Partners will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6, then Partner 2 will complete 6-6-6 and so on and so on. The reps will go up by 3 until the 24 min mark. Score is total team reps. Scoring key below...

both finish 3’s: 18
both finish 6’s: 54
both finish 9’s: 108
both finish 12’s: 180
both finish 15’s: 270
both finish 18’s: 378
both finish 21’s: 504
both finish 24’s: 648
both finish 27’s: 810
both finish 30’s: 990

syncapp.wodhopper.com/gym/12973/#scoreboard-date=01/18/2018#autoOpenWod=t
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Wed, 1/17/2018 MomFit

for time
15 cal bike
then …
5 rounds
10 KB goblet squats
200m run
then…
15 cal bike

3 rounds not for time
16 partner medball toss sit ups
60 sec FLR

Wed, 1/17/2018 FIT30

“Marston”
AMRAP 14
5 double KB deadlift
10 hanging knee raises
15 burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Wed, 1/17/2018 RVT CrossFit

deadlift
3,3,3,3,3,3
build up to a heavy set of 3

Hero WOD
“Marston”
AMRAP 20
1 deadlift 405/285*
10 toes to bar
15 bar facing OTB burpees

*The weight on the bar should be heavy for a deadlift, but not max effort. This should be a weight that you could complete 5 touch and go reps when fresh.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

syncapp.wodhopper.com/gym/12973/#scoreboard-date=01/17/2018#autoOpenWod=t
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Tue, 1/16/2018 FIT30

“Tri Sprint Intervals”
teams of 2
16 min AMRAP
30/20 cal row
20/10 cal bike
10 50' shuttle sprints
(partners alternate rounds, 5 rounds each, team score is total shuttle sprints completed)

Tue, 1/16/2018 RVT CrossFit

“Tri Sprint Intervals”
teams of 2
10 rounds of
4 min AMRAPs
30/20 cal row
15/10 cal bike
max effort 50' shuttle sprints
(partners alternate rounds, 5 rounds each, team score is total shuttle sprints completed)

syncapp.wodhopper.com/gym/12973/#scoreboard-date=01/16/2018#autoOpenWod=t
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