Category

WOD

Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 12/10 Cal Bike 10 Broad Jumps 8 Barbell RDL *We have a...
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Saturday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS (20-25’ for each drill, light jog back to starting position) Walking Knee Hug Walking...
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Friday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups...
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Tuesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30...
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Monday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds...
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Sunday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS ON A 10:00 RUNNING CLOCK… 250/200m Row (Set 1: EZ // Set 2: Moderate...
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Friday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Sets (5:00 CAP) 100m Run 10 Scap Pull Ups 5 Ring Rows* 5/5 Split Stance...
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