180101 Happy New Year!


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WOD Complete as many rounds as possible in 8 mins of: 20 Dumbbell Push Press, 35/25 lbs 18 Pull-ups Rest 5 min. Complete as many rounds as possible in 8 mins of: 20 Dumbbell Front Squats, 35/25 lbs 18 Push-ups Rest 5 min. Complete as many rounds as possible in 8 mins of: 20 Double…

171230


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WOD TK Complete as many rounds as possible in 20 mins of: 8 Strict Pull-ups 8 Box Jumps, 36 in 12 Kettlebell Swings, 2 pood For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

171229


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WOD Every 3 mins for 24 mins do: 10 Hang Power Snatches, 95/65 lbs 10 Pull-ups 10 Wall Balls, 20/14 lbs Strength Back Squat 12×2 at 65% 1RM  Every :30 Conditioning  For 5 cycles: AMRAP in 3 mins of: 15 Ball Slams, 30/20 lbs 10 Kettlebell Swing (American)s, 24/16 kg 1 Handstand Push-up Rest 1…

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WOD For 10 cycles: AMRAP in 1 min of: Shuttle Run +Max Medicine Ball Cleans Rest 1 min between efforts Then: Support Ladders 5×1   For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

171227


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  WOD For time: 50 Double Unders 25 Dumbbell Thrusters, 50/35 lbs 25 Ball Slams, 30/20 lbs 40 Double Unders 20 Dumbbell Thrusters, 50/35 lbs 20 Ball Slams, 30/20 lbs 30 Double Unders 15 Dumbbell Thrusters, 50/35 lbs 15 Ball Slams, 30/20 lbs 20 Double Unders 10 Dumbbell Thrusters, 50/35 lbs 10 Ball Slams, 30/20…

171226 9AM Only


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WOD For time: 1 Pull-up 2 Toes-to-bars 3 Push Jerks, 115/75 lbs 4 Power Cleans, 115/75 lbs 5 Wall Balls, 20/14 lbs 6 Ball Slams, 30/20 lbs 7 Kettlebell Swing (American)s, 24/16 kg 8 Kettlebell Goblet Squats, 24/16 kg 9 Push-ups 10 Box Jumps, 24/20 in 11 Burpees 12 Handstand Push-ups Complete the 1st exercise,…

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WOD 5 rounds for time of: Partner Wheelbarrow, 20 m 20 Hanging Hip Touches 30 Medicine Ball Cleans, 20/14 lbs 20 Partner Med Ball Situps, 20/14 lbs Kettlebell  For time: 100 Kettlebell Swing (Russian)s, 24/16 kg — then — 3 rounds of: 30 Kettlebell Goblet Squats, 24/16 kg 20 Alternating Single Leg Kettlebell Deadlifts, 24/16…

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WOD  Elizabeth 21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip   For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.