Protected: Sunday 5.14.17 WOD NOTES
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Saturday 5.13.17 WOD
Partner Up! Mobility Shoulder Scrub WOD “Going Stag” Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (135,95) 400m Team Run $ Out Attend the Prom!
Protected: Saturday 5.13.17 WOD NOTES
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CrossFit Prom Competition Results
Friday 5.12.17 WOD
Mobility Neck & Spine WOD “Nautical Nancy” 5 Rounds 250m Row 15 OHS (95,65) **last completed 2.12.15** $Out Back Squat (2×75%, 1×80%, 2×75%, 1×83%, 2×75%, 1×85%) **score 1×85% WOD NOTES
Protected: Friday 5.12.17 WOD NOTES
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Thursday 5.11.17 WOD
Prom Location & King/Queen WOD #3 CrossFit Prom Leaderboard Update Prom Box Competition Explanation Mobility Overhead Archetype WOD “Livin’ On A Prayer” For Time: 800m Run 40 Burpees over the Bar 20 Power Snatches (95,65,65,45) 10 Bar Muscle Ups (30 Pull Ups) • Burpee over bar, hips do not have to open. 2 foot take […]
Wednesday 5.10.17 WOD
Prom Location & King/Queen WOD #2 CrossFit Prom Leaderboard Update Prom Box Competition Explanation Mobility Calf & Quad WOD “Take My Breath Away” 100 Dubs (300 singles) 75 Cal Row 50 DB Front Rack Lunges (45,35,35,25) **partition work however you see fit** • 20min time cap • DB in each hand, L+R = 2 • […]
Tuesday 5.9.17 WOD
Prom Box Competition Explanation Mobility Medial Chain WOD “Parents Just Don’t Understand” 3 Rounds 400m Run 25 Sit Ups 20 DB Push Presses (35,25) 15 Deadlifts (185,135) $ Out 10min EMOM Odds: 15/12 Cal Row Evens: 4 Front Squats @ 70% WOD NOTES
5.8.17 Box Brief
