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Daily WOD

23
Oct

Fine Nine

Midcoast CrossFit – Masters View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 5 Burpee Box Jumps 24/20 30/24 10 Cal Row/Erg/Bike...
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23
Oct

Wipe Out

Midcoast CrossFit – PUMP View Public Whiteboard Metcon (No Measure) Saturday 7 am “Wipe Out” 3 x 10-12 Leaning Lat Raise (right) 10 DB Punches...
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23
Oct

Cycle week 4

Midcoast CrossFit – CrossFit View Public Whiteboard Core Work Metcon (No Measure) 4X TABATA MEDBALL SITUPS MEDBALL TWISTS WOD Metcon (AMRAP – Rounds and Reps)...
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22
Oct

American Pie

Midcoast CrossFit – Endurance View Public Whiteboard Metcon (Time) 800 Meter Run 50 Wall Balls (20/14) 50 Burpees 1 Mile Run 50 Box Jumps (24/20)...
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22
Oct

Cycle week 4

Midcoast CrossFit – CrossFit View Public Whiteboard STRENGTH Bench Press (4-4-3-3-3) BUILDING 1-1.5 min rest between sets Metcon (No Measure) MOVEMENT REVIEW (Deadlift) WOD Metcon...
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21
Oct

Cycle week 4

Midcoast CrossFit – CrossFit View Public Whiteboard Gymnastic skill work/Accessory Metcon (No Measure) 3X 1 ROPE CLIMB/PROGRESSION 9 RING ROWS REST 30 SEC TO 1...
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20
Oct

No Diggity

Midcoast CrossFit – Endurance View Public Whiteboard Metcon (Time) 3 Rounds: 50 Calorie Row 100 Double Unders 50 Plated Lunges (45/25)
20
Oct

Cycle week 4

Midcoast CrossFit – CrossFit View Public Whiteboard STRENGTH THRUSTER COMPLEX (4-4-4–4-4) 2 FRONT SQUAT, 2 THRUSTERS (BUILD/MAINTAIN) WOD Metcon (Time) FITNESS: JACKIE: 1000 M ROW...
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