170601


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WOD Every 2 mins for 20 mins do: Bulgarian Bag Broad Jump, 10 m 20 Bulgarian Bag Spins 10 Bulgarian Bag Thrusters Then: Ring Swings 3×3 Overhead Rows 3×3

170531


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WOD For time: Run, 400 m 30 Squat Clean & Jerks, 155/105 lbs 20 Burpee Over Bars 10 Muscle-ups Conditioning For time: Run, 100 m 50 Wall Balls, 20/14 lbs Run, 200 m 40 Wall Balls, 20/14 lbs Run, 400 m 30 Wall Balls, 20/14 lbs Run, 800 m 20 Wall Balls, 20/14 lbs Run,…

170530


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WOD Every 1 min for 16 mins, alternating between: 10 Row Calories 10 Dumbbell Power Cleans, 50/35 lbs 10 Dumbbell Push Jerks, 50/35 lbs 20 Double Unders Strength Overhead Squat 5-4-3-2-1-1-1  E3M For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

Memorial Day 9AM Only


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Murph For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred…

170528


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WOD Every 4 mins for 20 mins do: Run, 200 m 5 Tire Flips 5 Tire Jumps Kettlebell 5 rounds for time of: 4 Turkish Get Up Alternating Arms, 24/16 kg 8 Alternating Arm Kettlebell Clean & Jerks, 24/16 kg Conditioning 3 rounds for time of: 30 Kettlebell Swing (American)s, 24/16 kg 30 AbMat Sit-ups…

170527


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WOD Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

170526


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WOD Every 1 min for 15 mins, alternating between: Dumbbell Walking Lunge, 50/35 lbs, 10 m 10 Toes-to-bars 10 Ball Slams, 30/20 lbs Strength Front Squat 1×30 at 50% 1RM Front Squat 1×20 at 55% 1RM Front Squat 1×10 at 60% 1RM E5M Conditioning Griff For time: Run 800 meters Run 400 meters backwards Run…

170525


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WOD 3 rounds for time of: Med Ball Run, 20/14 lbs, 400 m 20 Wall Balls, 20/14 lbs Med Ball Run, 20/14 lbs, 400 m 20 Medicine Ball Cleans, 20/14 lbs Then: Tripod Tuck Up To Headstands 3×5 Handstand Push Up (Facing Into Wall)s 3×2 For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log…

170524


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WOD For time: 20 Front Squats, 135/95 lbs 40 Burpee Over Bars Sled Drag, 90/45 lbs, 800 m 40 Burpee Over Bars 20 Front Squats, 135/95 lbs Conditioning 5 rounds for time of: Run, 200 m 6 Kettlebell Snatch + Lunges, 24/16 kg 12 Leg levers 18 Wall Balls Rest 30 secs For competitors, 0lympic…

170523


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WOD Every 1:30 for 15 mins do: Shuttle Run 10 Kettlebell Swing (American)s, 24/16 kg 5 Pull-ups Strength Push Press 9×3 at 75% 1RM  EMOM For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.