WOD

1
Aug

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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30
Jul

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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29
Jul

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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28
Jul

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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27
Jul

Wednesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 10/10 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7...
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26
Jul

Tuesday

Three Ships CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups...
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25
Jul

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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24
Jul

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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