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

WOD-August 20th

WOD|

Warm Up Coaches Warm Up Strength Sumo Deadlifts High Pull 5/5 (lightweight unbroken) WOD 4RFT: 12 Cal Bike/Row/Erg 6 Burpee Box Jumps (30/24") 3 Power Snatch 115/165

WOD-August 19th

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Warm Up Coaches Warm Up Strength Clean & Jerks 3/5 55% WOD AMRAP in 15 minutes 3 Front Squats (135/95 lb) 3 Toes-to-Bars 6 Front Squats (135/95 lb) 6 Toes-to-Bars 9 Front Squats (135/95 lb) [...]

WOD-August 17th

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Warm Up Coaches Warm Up WOD Teams of 3: For time: 100 Calorie Row 75 Power Cleans 95/135 50 Bar facing Burpees 100 Calorie Row 75 Front Squats 95/135 50 Bar Facing Burpees 100 Calorie [...]

WOD-August 16th

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Warm Up Coaches Warm Up Strength Deadlifts 4/8 at 65% WOD EMOM 18 Mins -Odd:12 Deadlifts 185/225 -Even:8 HSPU

WOD-August 15th

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Warm Up Coaches Warm Up Strength Power Snatches 3/8 55% WOD 4 Rounds For Time: 10 Cal Bike 12 Burpee Box Jumps 20”/24” 15 (full Squat Snatch) 105/155 Rest 1 min between rounds

WOD-August 14th

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Warm Up Coaches Warm Up Core Wod 2 Rounds for time: -50 BF Sit ups -40 Flutter Kicks (1,1,2,2) -30 V-Ups -20 Supermans -10 Plank Toe Touches (1,1,2,2) “Helen “ 3 Rounds For Time 400 [...]

WOD-August 13th

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Warm Up Coaches Warm Up Strength Strict Presses 3/8 55% 6 Min AMRAP 50 Double-unders 25 Wallballs (20/14#) 15 T2B Rest 3 min* 6 Min Amrap: 50 Double-unders 20 Wallballs (20/14#) 10 T2B

WOD-August 12th

WOD|

Warm Up Coaches Warm Up Strength Squat Cleans 3/8 55% "Fish out of Water" Courtesty of Comp train For Time: 2K Row Directly into 10 Rounds: 2 Power Cleans 4 Bar-Facing Burpees 8 Alternating Pistols [...]

WOD-August 10th

WOD|

Warm Up Coaches Warm Up WOD Two Parts (with a Partner) Part A: "The Break Up" - EMOM for As Long As Possible: 1st minute: 1 Push Press (125/85 lb) + 1 Burpee 2nd minute: [...]

WOD-August 9th

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Warm Up Coaches Warm Up Strength Power Cleans ⅜ 55% WOD 4 Min AMRAP 6 Power Cleans 65/95 30 Double-unders 1 Min rest 4 Min AMRAP 5 Power Cleans 95/135 30 Double Unders 1 min [...]

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