WODs

WODs

CrossFit Devonport – 161216

Strength Accessory 5rds, not for time: – 2KB floor press x 10 – AMRAP strict pullups unbroken MetCon For time: First, do AMRAP 11mins of: – 13 pushups – 26 ab mat situps – 13 KBS @ 32/24kg Then, at end of 11mins, do: – 50 burpees * As soon[…]

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CrossFit Devonport – 151216

Strength BTDM, power or full MetCon For time: – 42 wall balls – 21 power snatch @ 42.5/30kg – 30 wall balls – 15 power snatch – 18 wall balls – 9 power snatch

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CrossFit Devonport – 091216

Partner WOD “Pet Rock” *In partners, complete the following as quickly as possible. While one partner chips away at the exercises, the other partner holds the pet rock (32/24kg kettlebell). Your pet rock is a bit skittish and doesn’t like to be dropped or be placed on the ground. He[…]

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CrossFit Devonport – 071216

MetCon #1 EMOM 15mins 1st- 30sec hollow hold 2nd-3-5 clean and jerks @ your choice of weight 3rd-8-12 ring dips MetCon #2 “Grace” 30 clean and jerks for time 60/42.5kg

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CrossFit Devonport – 061216

MetCon For time: – Run 800m – 21 medball cleans – 21 burpees – Run 600m – 15 medball cleans – 15 burpees – Run 400m – 9 medball cleans – 9 burpees

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