Titanium Crossfit Comox Valley Courtenay BC

Workout Of The Day

April 2, 2014

WOD “Helen” 3 Rounds of: 400m Run 21 KB Swings (24kg/16kg) 12 Pull-ups

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Jan. 3, 2014

WOD AMRAP in 12 minutes of: 5 Deadlifts 5 Hang Cleans 5 Front Squats   Beg (95/65) Int (115/85) Adv (135/95)

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Jan. 2, 2014

WOD 500m Row ————— 4 Rounds of: 10 Push Press 15 Box Jumps (24″/20″)   Beg (65/45) Int (95/65) Adv (135/95)

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WOD Dec. 6, 2013

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WOD Oct 29, 2013

EMOTM for 15 minutes: 2 Thrusters *Increase weight after every 3rd round Goal-heaviest weight possible by the end

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WOD Oct 28, 2013

500m Row x 4 3 minute rest between 500m.

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