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Daily WOD

11 | 20 | 2020

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

*Clean & Jerks (135/95)

*before ea set, 50m Run out

and 50m back in reverse

11 | 19 | 2020

250m Ski Erg

~then

AMRAP 11

10 DB Snatch (50/35)

15 Pushups

20 Situps

11 | 18 | 2020

400m Run

40 Toes 2 Bar

400m Run

40 HSPUs

400m Run

40 Thrusters (75/55)

11 | 17 | 2020

8 Rounds

250m Row

5 Sandbag Over Shoulder (100/80)

11 | 16 | 2020

Front Squat Waves

3 Rounds

5-3-10

11 | 13 | 2020

Got the Runs??

800m Run

15 Squat Cleans (135/95)

800m Run

9 Squat Cleans (155/105)

800m Run

6 Squat Cleans (175/115)

11 | 12 | 2020

Every 2 min for 20 min

10 Deadlifts (225/155)

10 DB Push Press (50/35)

11 | 11 | 2020

AMRAP 11

11 Double Unders

11 KB Swings (70/53)

11 | 10 | 2020

EMOM 20

1st min: 10/8 Calorie Row

2nd min: 10 Burpees

3rd min: 10/8 Calorie Ski

4th min: 15 Pushups

Happy Birthday USMC!!!

11 | 09 | 2020

Back Squats

5-5-3-3-1-1-1

11 | 06 | 2020

3 x 400m Run

(Max Effort)

~then

Capacity Test #14

50 Devils Press (50/35)

5 min CAP

11 | 04 | 2020

AMRAP 11

3, 6, 9, 12...

Pull-ups

HSPUs

11 | 05 | 2020

EMOM 15

Power Snatch

+

Hang (@knee) Snatch

11 | 03 | 2020

30-20-10

Toes 2 Bar

Pushups

*200m Run after ea set

11 | 02 | 2020

Front Squats

3-3-3-3-3-3-3-3-3-3

CrossFit RagaMuffin is dedicated to supplying the highest quality training to every member of our community.

We  strive toward superior Health & Fitness in Life through Empowerment and Positivity. 

CFRM is Service-Disabled Veteran Owned Small Business located in Jacksonville, FL.  

otto@crossfitragamuffin.com

904-403-0013

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