170501


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WOD Elizabeth 21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip Strength Back Squat 7×2 E3M Conditioning 2 rounds, 45 secs per station, of: Wall Ball, 20/14 lbs Rest 15 secs Bulgarian Bag Spin Rest 15 secs AbMat Sit-up Rest 15 secs Ball Slam, 30/20 lbs Rest 15 secs Ring Row Rest 15 secs…

170430


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WOD 4 rounds for time of: 30 Wall Balls, 20/14 lbs 30 V-ups 30 Kettlebell Swing (American)s, 24/16 kg 30 Ball Slams, 30/20 lbs Kettlebell For 5 cycles: AMRAP in 3 mins of: 3 Kettlebell Snatches, 24/16 kg 2 Kettlebell Overhead Squats, 24/16 kg 1 Burpee 3 Kettlebell Snatches, 24/16 kg 2 Kettlebell Overhead Squats,…

170429


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WOD Jenny Complete as many rounds as possible in 20 mins of: 20 Overhead Squats, 45 lbs 20 Back Squats, 45 lbs Run, 400 m For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

170428


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WOD For time: 10 Handstand Push-ups Run, 200 m 9 Handstand Push-ups Run, 200 m 8 Handstand Push-ups Run, 200 m 7 Handstand Push-ups Run, 200 m 6 Handstand Push-ups Run, 200 m 5 Handstand Push-ups Run, 200 m 4 Handstand Push-ups Run, 200 m 3 Handstand Push-ups Run, 200 m 2 Handstand Push-ups Run,…

170427


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WOD For time: Sled Drag, 90/45 lbs, 400 m 100 Kettlebell Swing (Russian)s, 32/24 lbs Sled Drag, 90/45 lbs, 400 m Then: Tripod Tuck Up To Headstands 3×5 Handstand Push Up (Facing Into Wall)s 5×1 For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

170426


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WOD For time: 100 Double Unders 30 Back Squats, 135/95 lbs 10 Muscle-ups Run, 800 m 10 Muscle-ups 30 Back Squats, 135/95 lbs 100 Double Under Conditioning Every 4 mins for 20 mins do: Run, 200 m 5 Handstand Push-ups 10 Leg levers 15 Wall Balls For competitors, 0lympic weightlifting, accessory work, and kettlebell sport…

170425


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WOD Every 1 min for 10 mins do: 2 Deadlifts, 155/105 lbs 2 Power Cleans 2 Push Jerks Strength 10-8-6-4-2 reps, for time of: Strict Toes To Bar Ring Push-up For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

170424


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WOD Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Strength Front Squat 6×6  E3M Conditioning Complete as many rounds as possible in 18 mins of: 6 Renegade Rows, 35/25 lbs 9 Box Jumps, 24/20 in 12 V-ups Then: Russian Push-Ups 6×6 For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your…

170423


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WOD Complete as many rounds as possible in 20 mins of: Overhead Walking Lunge, 30/20 lbs, 50 m Med Ball Run, 100 m Medicine Ball Throw, 50 m Kettlebell 3 rounds for time of: 6 Turkish Get Up Alternating Arms Rest 1 min 20 Kettlebell Snatches Rest 1 min Conditioning 3 rounds for time of:…

170422


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WOD Kelly 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.