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WOD

13
Dec

December 14

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3: 20min AMRAP 7 KB Swing (70/53) 7/5cal Bike 7 Burpees
12
Dec

December 13

Gulfport CrossFit – CrossFit Metcon (Time) 3rds 15 Ball Slam (50/35) 10 HandStand Push Up 5 Front Squat (155/105) 5min Intermission 3rds 20 Hang DB...
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11
Dec

December 12

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 24min AMRAP with a Partner Buy in: 50 Burpee plate Hops 20cal Bike 8 Rope...
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10
Dec

December 11

Gulfport CrossFit – CrossFit Metcon (Time) 200m Sled Drag (90/60) 100 Double Unders 100 KB Swings (53/35) 400m Run 100 Double Unders 100 Ab Mat...
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9
Dec

December 10

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 10min “Cindy” rest 4minutes, then 8min to establish 1RM Dead Lift then immediately 5min “Cindy”Cindy=...
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7
Dec

December 8

Gulfport CrossFit – CrossFit Movement Prep KettleBell Technique w/ Coach Ryan 2rds: Metcon (AMRAP – Reps) 3min AMRAP 25 KBS, 15 Burpee, Max KB Snatch...
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6
Dec

December 7

Gulfport CrossFit – CrossFit Metcon (Weight) 5×5 Bench Press (1-1/4) superset with 5x8ea DB Bent Over Row 5rds: Metcon (Time) 16 Alternating DB Snatch (50/35)...
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5
Dec

December 6

Gulfport CrossFit – CrossFit Metcon (Weight) 1 DeadLift Every :30 for 15 Minutes Metcon (Time) 50 Ball Slams(50/35) 50 Burpee Box Jumps 50 Ball Slams...
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