190421

BeltsvilleCrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 12 Burpees 9 Hang Power Cleans (95/65) 18 Wall Ball Shots (20/14) 200 meter Suitcase Carry (53/35) Accessory Work Metcon (No Measure) Sunday Ab...

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190420

BeltsvilleCrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD. 3K meter Row Partners switch every 500m While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the...

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04.19.2019

BeltsvilleCrossFit – CrossFit Weightlifting Metcon (No Measure) Squat Cleans 1:30 x 7 Rounds: 1 Front Squat 1 Hang Squat Clean 1 Squat Clean Metcon Metcon (Time) “Stir” 1 Round Rx: 40 Hang Clean and Jerks (95/65) 30 TTB 20...

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04.18.2019

BeltsvilleCrossFit – CrossFit Accessory Work Metcon (Time) 3 Rounds: 15/12 Calorie Row 100m Run 5 Burpees Metcon Metcon (Time) 3 Rounds for Time Rx: 12 Deadlifts (225/155) 12 Toe-to-Bar 200m Plate Carry (45/25) 24 Push-ups Modified: 12...

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04.17.2019

BeltsvilleCrossFit – CrossFit Weightlifting Metcon (No Measure) EMOM-10 Strict Press 5 Reps each minute Metcon Metcon (AMRAP – Rounds and Reps) “Ender” AMRAP-18 Rx: 60 Double-Unders 45 Air Squats 15 /12 Calorie Row 10 Push...

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04.16.2019

BeltsvilleCrossFit – CrossFit Gymnastics Metcon (No Measure) EMOM-7: 5 Strict Handstand Push-ups Metcon Metcon (AMRAP – Rounds and Reps) “Doh” 3x AMRAP-6, resting 1-min between: 15/12 Calorie Row 10 Power Cleans 5 Burpee...

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04.15.2019

BeltsvilleCrossFit – CrossFit Weightlifting Metcon (No Measure) Squat Snatch EMOM- 12: 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch (Bar Cycling) Metcon Metcon (Time) “Mandy” Rx: 11-9-7-5-3-1 Chest-to-Bar Pull-ups Ring...

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04.14.2019

BeltsvilleCrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 21 minutes 7 Burpees 11 Push-Ups 22 Kettlebell Swings (54/35 lb) Buy-in: 65 Sit-Ups Rest 5 -mins EMOM – 12 Min 1: 10 Toes-To-Bar Min 2: 10 Wall Ball...

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04.12.2019

BeltsvilleCrossFit – CrossFit Warm-up 2k Row (Time) Max Effort 2k Row Metcon Metcon (Time) “Rope-a-Dope” Rx 10 Rounds: 1 Rope Climb 6 Alt-KB Snatches (53/35) 12/8 Calorie Row Modified 10 Rounds: 3 Laying Rope Climb 6 Alt-KB...

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04.11.2019

BeltsvilleCrossFit – CrossFit Weightlifting Metcon (No Measure) Barbell Cycling Alternating EMOM x 10 Odd Minutes – 1 Round of “Macho Man” (95/65) Even Minutes – 6 Strict Pull-Ups “Macho Man”: (3 Power...

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