Titanium Crossfit Comox Valley Courtenay BC

Beginner

December 14, 2017

AMRAP in 20 minutes: 100m Run 10 Med Ball Cleans (20/14) 10 Push-ups

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December 13, 2017

5 rounds of: AMRAP in 3 minutes: 3 Burpee Box Jumps (24″/20″) 6 Alternating Jumping Lunges 9 Russian KB Swings (55/35) 1 minute rest between AMRAPs

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December 12, 2017

Partner WOD 800m Run 400m Run 200m Run 100m Run Relay style. Both Partners do all runs

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December 11, 2017

4 rounds of: 400m Run 20 Push Press Beg(65/45) Int(95/65) Adv(115/75)

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December 8, 2017

AMRAP in 20 minutes: 5 Overhead Squats 10 Pull-ups 20 Double Unders Beg(65/45) Int(95/65) Adv(115/75)

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December 7, 2017

10,9,8,7,6,5,4,3,2,1 Thrusters 1,2,3,4,5,6,7,8,9,10 Toes to Bar Beg(65/45) Int(95/65) Adv(135/95)

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