Category Archives: WOD

Box Rules of Conduct

CrossFit Per Ardua is booming, we are adding more members everyday and we are having an amazing time. Having said that, we want to keep this box as awesome as it always has been, even with quadruple the amount of athletes training, so we wanted to have a list of rules of conduct to refer...
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Sunday

Beatdown competitors should be coming in to work on stuff.... 10m AMRAP 6 Swings 88/70 11 STOH 165/110 15 Box Jumps 24/20...
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Yellow

Competitors: SATURDAY 1. WOD 30 MU For time 6 min cap rest 1 min 3m amrap 1 deadlift 385/265 1 fshspu rest 1 min 25 burpees 3/2 rope climbs 25 burpees Burpees are to a 6″ target. Wear a weight vest. Hand release at the bottom of each burpee....
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Saturday Partner

In teams of two: (one person working at a time) While one person is working, the other is holding a 45/35 plate overhead. If the plate touches the head or drops below the overhead position, the working athlete must stop and can only continue when the plate is back overhead. 750M Row 20 Pull-ups 25 Burpees 50 Wall Balls 25...
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