Titanium Crossfit Comox Valley Courtenay BC

Workout Of The Day

December 6, 2017

Partner WOD AMRAP in 10 minutes: 1 Minute Max Cal Row 1 Minute Max Burpees Each partner starts on an exercise and they switch every minute.

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December 5, 2017

Open 15.4 AMRAP in 8 minutes: 3 Handstand Push-ups 3 Power Cleans (185/125) 6 Handstand Push-ups 3 Power Cleans (185/125) 9 Handstand Push-ups 3 Power Cleans (185/125) 12 Handstand Push-ups 6 Power Cleans (185/125) 15 Handstand Push-ups 6 Power Cleans (185/125) …

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December 4, 2017

500m Row ————— 30-20-10 Hang Power Cleans Push-ups Toes to Bar Beg(65/45) Int(95/65) Adv(135/95)

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December 1, 2017

4 rounds of: 10 One Arm Dumbbell Snatch (55/35) 60ft One Arm Overhead Carry (55/35) 12 Burpees 10 One Arm Dumbbell Snatch (55/35) 60ft One Arm Overhead Carry (55/35) 12 Burpees

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November 30, 2017

Death By: Pull-ups *Every minute on the minute perform pull-ups. The reps required are equal to the minute you are in. (ex. 1rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, etc.) Continue until you cannot perform the required reps in the minute time frame.

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November 29, 2017

AMRAP in 12 minutes: 30 Clean and Jerks Beg(65/45) Int(95/65) Adv(115/75) 30 Clean and Jerks Beg(75/55) Int(115/75) Adv(135/95) 30 Clean and Jerks Beg(85/65) Int(135/95) Adv(155/105) 30 Clean and Jerks Beg(95/75) Int(155/105) Adv(175/115)  

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