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WOD2019-05-09T00:02:34+00:00

WOD-November 16th

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Warm Up Coaches Warm Up Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Power Cleans and jerk (105/155) 100 Toes to Bar 50 Power Clean and Jerk (105/155) 75 Burpees over Bar [...]

WOD-November 15th

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Warm Up Coaches Warm Up Bench Press 3/2 85% WOD 10 Rounds for time with a 20 min cap: 3 squat cleans 75/95 6 hand release push ups 9 Deadlift 75/95 12 pull ups -Courtesy [...]

WOD-November 14th

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Warm Up Coaches Warm Up Back Squats 2/2 85% WOD EMOM 15 Min: (5 rounds) Min 1: 15 Slamball 30/50 Min 2: 12 Ring Dip Min 3: 100 m sprint

WOD-November 13th

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Warm Up Coaches Warm Up Skill KB Sumo DL High Pull 5/5 WOD Girls Gone Wild! For time: -3 Rounds of Cindy (5 pull up, 10 push up, 15 Air squat) 1 Round of DT [...]

WOD-November-12th

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Warm Up Coaches Warm Up Strength Push Jerks 3/3 80% WOD AMRAP in 12 Min: 30 Double Unders 12 Box Step Overs with DB at Suitcase carry 30/50

WOD-November 11th

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Warm Up Coaches Warm Up Power Snatches 3/2 80% For time: 800m Run 30 Power Snatches 65/95 800m Run 30 OHS, 65/95 800m Run 30 Full Snatch 65/95

WOD-November 9th

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Warm Up Coaches Warm Up WOD In teams of 2: 25 min amrap: 100 Cal Bike 50 Power Cleans 95/135 100 Cal Bike 50 Power Cleans 105/155 100 Cal Bike 50 Power Cleans 135/185 100 [...]

WOD-November 8th

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Warm Up Coaches Warm Up Strength OHS 3/2 80% WOD For time: 150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls

WOD-November 7th

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Warm Up Coaches Warm Up Strength Power Cleans 3/2 80% WOD For time: 50 DB Renegade Row 35/50 or 50/70 40 DB Devil Press 30 Alternating DB Squat Snatch 20 HSPU 10 Rope Climbs 25 [...]

WOD-November 6th

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Warm Up Coaches Warm Up Core WOD 50-40-30-20-10 Flutter Kicks Bike Crunches Hollow Rocks 10 min Cap WOD Girl Benchmark: Isabel 30 Power Snatches for time 95/135

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