WOD

3
Dec

12/4/2018

Santiam CrossFit – CrossFit Metcon (No Measure) 3 rounds for quality: Chin Over Bar Hold for as long as possible 5 Negative Pull ups 10...
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2
Dec

12/3/2018

Santiam CrossFit – CrossFit Metcon (Weight) Deadlift 2×5 @ 70% of 1 RM 2×3 @ 75% 3×1 @ 80% Rest 1-2 mins between sets Metcon...
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1
Dec

12/2/2018

Santiam CrossFit – CrossFit Skill Work Power Snatch Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 Box Jump Overs 24/20 9 Power Snatches...
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30
Nov

12/1/2018

Santiam CrossFit – CrossFit Metcon (Time) Partner WOD: In teams of two complete for time: 100 USA KB Swings 55/35 100 Alternating KB Clean and...
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29
Nov

11/30/2018

Santiam CrossFit – CrossFit Metcon (Weight) Every 3 minutes for 15 minutes complete the following: 5 Front Squats @ 60-65% of 1rm 5-10 Handstand Push-Ups...
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28
Nov

11/29/2018

Santiam CrossFit – CrossFit Skill Work Pull-Ups Metcon (Time) 4 rounds for time: 10 Pull ups 15 Burpees 20 Slam Balls 20/15
27
Nov

11/28/2018

Santiam CrossFit – CrossFit Announcement Happy Birthday, Jennifer Hull!! Metcon (Weight) Every 90 seconds for 12 minutes perform the following: 1 Power Snatch 1 Squat...
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26
Nov

11/27/2018

Santiam CrossFit – CrossFit Metcon (No Measure) 24 min EMOM: 12/10 Cal Row 10 Deadlifts 185/135 12 Wall Balls 20/14 15 Hand release push ups...
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