Category

WOD

Monday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5...
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Saturday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing...
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Friday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3:00 100m Run 200/150m Row 10 Alt. Lunges -Rest :30- AMRAP x 3:00 5...
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Thursday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird...
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Monday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push...
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Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5...
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Saturday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Scap Push-Ups 5/5 SA Ring Rows 10 Alt. DB Deadlifts...
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Friday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats...
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