WOD

Dec 4th, 2016

Category: WOD
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Monday 12/5/2016

CrossFit Virtue
Strength
Back Squats
5×5

Met-Con
AMRAP 15
15 Hang Cleans (95/65)
15 Front Squats
15 Push Press

Dec 2nd, 2016

Category: WOD
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Saturday 12/3/2016

CrossFit Virtue
Teams of 2
AMRAP 25
100 Double Unders
80 Box Jumps
60 Toes 2 Bar
40 Burpees
200m Run Together

Dec 1st, 2016

Category: WOD
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Friday 12/2/2016

CrossFit Virtue
Strength
EMOM 5

2 Power Snatch (heavy-ish)
-Straight into-
EMOM 5

WOD

AMRAP 8
Max Effort KB Swings (53/35)

*every time you break 5 goblet squats

Nov 30th, 2016

Category: WOD
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Thursday 12/1/2016

CrossFit Virtue

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
-Rest 3 min

Scaled:
“Barbara Lite”
Five rounds, each for time of:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
-Rest 3 min

*Please scale accordingly.

Nov 29th, 2016

Category: WOD
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Wednesday 11/30/2016

CrossFit Virtue
WOD
800m Run
30 Deadlifts (225/155)
1000m Row

Alternate WOD
*If deadlifts in a WOD are an issue for you
800m Run
40 KB Swings (53/35)
20 Burpees
1000m Row