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Posted by on in WOD

CrossFit Milton does Isabel Snatch


"Prison Arms"

4 Rd

10 Ring Dip

10 DB Bench Press

10 Alternating DB Curls

10 DB Bent Over Row

Snatch Work 5 Min



30 Snatch 135/95

For Time

Last modified on

Posted by on in WOD

CrossFit G.I. Jane Burpee Pull Up WOD


6x2/4 Front/Back

Squat @ 100%

5x15 In & Outs


"G.I. Jane"

100 Burpee Pull Up

For Time

Last modified on

Posted by on in WOD

CrossFit Front Squat WOD


3x4 Front Squat @ 60%

4x20 MB GHD Sit Up


"Sea Legs"

3 Rd/Time

500m Row/400m Run

12 Front Squat 155/105

21 Box Jump Over 24/20"

Last modified on

Posted by on in WOD

CrossFit Bench Press WOD


5x5 Bench Press

*Work Up

4x1 Minute Plank


"Under Fire"

For Time:

100 Double Under

50 Air Squat

25 Push Up

80 Double Under

40 Air Squat

20 Push Up

60 Double Under

30 Air Squat

15 Push Up

40 Double Under

20 Air Squat

10 Push Up

20 Double Under

10 Air Squat

5 Push Up

Last modified on

Posted by on in WOD

CrossFit Assault Bike Pull Up WOD


6x2/4 Front/Back

Squat @ 90%

5x10 V-Up

+ 10 Side Crunch Each Side


"Chain Reaction"

3 Rd/Time

21/15 cal Bike

21 Pull Up

Directly Into

3 Rd/Time

9 Power Clean 115/80

9 Push Jerk 115/80


Last modified on


Debra Ytzen
2014-06-29, 23:24
I appreciate the extra time they spend with their beginners. It really helps with the barriers of fear and/or anxiety that come along with being new at something. This is exercise ...
Scott Ward
2014-01-21, 20:19
Great coaching and friendly people!
Marcy Kersten
2014-12-15, 21:12
Awesome, crazy, always different workouts! I never get bored and there is always a program to complete and someone to show me what to do. LOVE IT!
Jenna M.
2013-11-24, 18:12
CrossFit is the best natural high you will ever experience, not to mention it will transform your body.

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