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  • 15DEC

    3 Comments

    Open WOD 14.4

    Open WOD 14.4

    Strength/Gymnastics EMOM x 10 minutes Odd:  2 DB Manmakers  Even:. 5-7 Strict Pull-ups *increase weight for Manmakers as able.   WOD “Open WOD 14.4” AMRAP 14 Minutes 60 Calorie Row 50 Toes to Bar 40 Wallballs (20/14) 30 Cleans (135/95) 20 Ring Muscle-ups   *With 8 rowers there will be a delayed start for the second

  • 14DEC

    12 Comments

    Claws Out

    Claws Out

    Strength Back Squat 10-10-10-10 Build to a Heavy Set   WOD Claws Out 100 Double Unders 150 ft Bear Crawl (6 widths) 35 KBS (53/35) 75 Double Unders 100 ft Bear Crawl (4 widths) 25 KBS 50 Double Unders 50 ft Bear Crawl (2 widths) 15 KBS   Extra Burn 3 Rounds (NFT) 15/12 Calorie Bike

  • 13DEC

    13 Comments

    Tough Enough

    Tough Enough

    Core Work Core Essentials 3 Rounds (NFT) 12 Toes to Bar 30 Sec L-Sit Hold 6 Barbell Roll-outs 1 Minute Plank   WOD Tough Enough 5-7-9-7-5 Deadlifts (275/185) HSPU Ring Dips   After Party Accumulate 2 minutes of Wall Sit   Pictured Here On Dec 3rd, Maritime CrossFit participated in the Expert Turkey Run presented by

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