Knowledge Is Power.

Learning Resources

I just want you for my own

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Front Squat Front Squat Max Reps x4 @55% of 1rm Metcon (Time) RX 10 Elevator Goblet Squats 1.5/1 100M Walking Lunges 5RFT RX+ 10 Elevator Goblet Squats 2/1.5 100M Walking Lunges 5RFT *Elevator Goblet Once all three segments is complete that is a rep https://www.youtube.com/watch?v=1vIXsJSYVp0
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Underneath the Christmas Tree

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Metcon (Time) In teams of 2: Alternate complete rounds for a total of 10 Rounds: 500m row 10 DB squat clean to thrusters (moderate weight)
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I don’t care about the presents

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Sumo Deadlift Sumo Deadlift 7,7,5,5,3,3,1,1 Metcon Vegas Strong (AMRAP – Rounds and Reps) Vegas Strong 17min AMRAP 10 GTOH 135/95 1x200m Partner Carry 58 Burpees Over Partner 2man Team
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There is just one thing I need

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Weightlifting Strict Press Press Complex 10min EMOM 1 Push Press+ 1 Push Jerk +2 Split Jerk Metcon Metcon (Time) RX/RX+ DUs 100-75-50-25-50-75-100 FT Every miss is a 3 Burpee penalty
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I don’t want a lot for Christmas

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Clean PWR Clean Complex 10min EMOM PWR Clean+ 2 PWR Hang Clean Metcon Metcon (Time) RX/RX+ 50 Cal Row 100m Run 40 Goblet Squats 1.5/1 2/1.5 100m Run 30 Box Jumps Overs 24/20 30/24″ 100m Run 20 PWR Cleans 155/125 185/155 100m Run 10 Ring Pushups […]
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The Hurricane!

Top Tier CrossFit Columbia – CrossFit Kids Metcon WOD: Metcon (AMRAP – Rounds and Reps) 30min AMRAP 100m Double KB front Rack Carry 50 SUs 100m KB Cross body Carry 50 Sit-ups
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Make my wish come true

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Back Squat Back Squat Max Reps x4 @55% of 1RM Metcon Metcon (Time) Rx 25/20 Cal Row 20 Wallballs 20/14 10/10 15 Burpees 10 TTBs 5RFT RX+ 25/20 Cal Row 20 Wallballs 30/20 10/10 15 Burpees 10 GHD Situps 5RFT
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More than you could ever know

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Snatch Snatches Complex 10min EMOM Snatch+Hang Snatch+ Drop Snatch Metcon Metcon (AMRAP – Rounds and Reps) RX 18min AMRAP 6 Deadlifts 225/185 27 DUs 3 Rope Climbs 27 DUs RX+ 18min AMRAP 6 Deadlifts 275/225 27 DUs 3 Legless Rope Climbs 27 DUs
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