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

WOD-September 19th

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Warm Up Coaches Warm Up Strength Clean and Jerks EMOM 7 mins 3 reps every min building up to your 70% WOD 7 Min amrap 5 Shoulder-to-Overhead any way 85/125 10 Deadlifts 85/125 30 Double [...]

WOD-September 18th

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Warm Up Coaches Warm up Core Wod: 8 min AMRAP Increasing by 2 reps every RD -2 Bird Dogs -2 banded knee 2 chest -2 side hip taps Benchmark and Crossfit Games Individual Event 5 [...]

WOD-September 17th

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Warm Up Coaches Warm Up Strength Strict Presses 4/4 at 70% WOD Crossfit Open 17.1 Throwback For Time Complete: 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20in) 20 Dumbbell Snatches (50/35 lb) [...]

WOD-September 16th

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Warm Up Coaches Warm Up Strength Back Squats 4/5 at 70% WOD For Time 10 Rounds of: 10 Front Squat (135/95 lb) 10 Hang Power Cleans (135/95 lb) 10 Back Squats (135/95 lb) 30 min [...]

WOD-September 14th

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Warm Up Coaches Warm Up WOD For Time (with a Partner) 1000 meter Row 40 Overhead Squats (65/95 lb) 50 Chest-to-Bar Pull-Ups 750 meter Row 30 Hang Full Snatch( 65/95) 30 Chest-to-Bar Pull-Ups 500 meter [...]

WOD-September 13th

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Warm Up Coaches Warm Up Strength Push Jerks 4/6 at 65% WOD 4-8-12-16-20-16-12-8-4 Thrusters 105/155 Back Rack Lunge 105/155

WOD-September 12th

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Warm Up Coaches Warm Up Strength Deadlifts 4/5 65% 4RFT: 50 Double Unders 15 Slamball 30/50 1 squat Clean 155/205

WOD-September 11th

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Warm Up Coaches Warm Up 9/11/2001 Hero WOD For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell [...]

WOD-September 10th

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Warm Up Coaches Warm Up Strength Ohs Squats 4/6 at 65% WOD Crossfit Games Individual Event 10 & 11 Part a) Ringer 1 30-20-10 reps of: Air bike (calories) Toes-to-rings (or toes to bar) (10 [...]

WOD-September 9th

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Warm Up Coaches Warm Up Strength Push Presses 4/8 at 65% WOD 2017 Regional Event 1: For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups [...]

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