11/30/2016

 Tom D WOD Tags
Comments 0

CrossFit Reaper – CrossFit

Warm-up

Reaper (No Measure)

Skill

Warm-up (No Measure)

Accumulate 3:00 Hollow Hold

Accumulate 3:00 Wall Handstand

5 Strict handstand Pushups

Metcon

Metcon (Time)

Eastbound and Down

For Time

Buy In:

400m

1 Wall Ball (20/14)

10 Burpees

2 Wall Ball

9 Burpees

3 Wall Ball

8 Burpees

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.

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10 Wall Balls

1 Burpee

11/29/2016

 Tom D WOD Tags
Comments 0

CrossFit Reaper – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Weightlifting

Shoulder Press (5-4-3-2-1)

record heavy single

Metcon

Metcon (No Measure)

The Pub Crawl

EMOM, for 15 minutes (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 –7 Pull Ups