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WOD Fight Gone Bad – Championship 5 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White…

170630


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WOD Every 2:30 for 15 mins do: Run, 100 m 10 Wall Balls, 20/14 lbs 10 Power Snatches, 95/65 lbs Strength Deadlift 5×7 at 55% 1RM  EMOM Conditioning Every 1 min for 15 mins, alternating between: 7 Rope Pull-ups 14 V-ups 7 Double Kettlebell Thrusters, 24/16 kg Then: Run: 5x 200 m For competitors, 0lympic…

170629


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WOD 5 rounds for time of: 15 Kettlebell Flip Squats, 24/16 kg 30 AbMat Sit-ups Run, 200 m Then: Rope Climb progressions   For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

170628


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WOD For time: 12 Muscle-ups Run, 2400 m 12 Muscle-ups Conditioning For time: Run, 400 m 50 Russian Twists, 45/25 lbs 10 Russian Push-Ups Run, 800 m 10 Russian Push-Ups 50 Russian Twists, 45/25 lbs Run, 400 m For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White…

170627


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WOD 4 rounds for time of: 7 Handstand Push-ups 14 Back Squats, 185/125 lbs Strength 10-8-6-4-2 reps, for time of: Strict Pull-up Strict Dip For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

170626


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WOD Every 1 min for 15 mins alternate between: 10 Burpees 15 Thrusters, 75/55 lbs 30 Double Unders Strength Find your Front Squat 10 Rep Max. Conditioning For time: 9 Strict Pull-ups 9 Strict Dips 36 Hand To Hand Kettlebell Swings, 24/16 kg Run, 200 m 7 Strict Pull-ups 7 Strict Dips 28 Hand To…

170625


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WOD For 5 cycles: AMRAP in 3 mins of: 1 Tire Flip 5 Tire Jumps Rest 1 min between each cycle. Kettlebell Every 1 min for 20 mins, alternating between: Kettlebell Snatch (one arm – R) Rest 30 secs Kettlebell Snatch (one arm – L) Rest 30 secs Conditioning 5 rounds, 45 secs per station,…

170624


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WOD Rankel Complete as many rounds as possible in 20 mins of: 6 Deadlifts, 225/155 lbs 7 Burpee Pull-ups 10 Kettlebell Swings, 2/1.5 pood Run, 200 m For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account

170623


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WOD For 6 cycles: AMRAP in 1:30 of: Run, 200 m + Max Rep Squat Snatch, 95/65 lbs Rest 1 min between each cycle. Strength As many reps as possible of Back Squat, 90% 1RM Conditioning For time: Run, 400 m 20 Double Kettlebell Cleans, 24/16 kg 15 Toes-to-bars Run, 800 m 15 Toes-to-bars 20 Double…

170622


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WOD For time: Farmers Carry, 35/25 lbs, 200 m Run, 400 m Farmers Carry, 35/25 lbs, 800 m Run, 1 mi For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account