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

WOD-August 8th

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Warm Up Coaches Warm Up Strength Bench Presses 3/10 55% WOD EMOM 18 Min 1: 18 Wall balls Min 2: 15 GHD or Weighted Sit up Min 3: 12 Strict Toe to Bar

WOD-August 7th

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Warm Up Core WOD 7 min AMRAP -6 KB Pass throughs -6 KB Flutter Kicks -6 Side Plank Hip Taps Open 13.1 –Crossfit Games Open WOD Throwback AMRAP in 17 minutes 40 Burpees 30 Snatches [...]

WOD-August 6th

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Warm up Coaches Warm Up Strength Front Squats ⅜ 55% WOD “run DMC” 4 rounds for time 200 M run 3 rope Climbs RX (Legless RX +) 200 M Run 12 Devil Press 35/50 RX [...]

WOD-August 5th

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Warm Up Coaches Warm Up Strength Push Jerks ⅜ 55% WOD 10 RFT: 7 Push Jerk 105/155 7 Bar Facing Burpees 7 C2B Pull ups

WOD-August 3rd

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WOD-August 3rd Warm Up -Coaches Warm Up WOD “Jenkins” AMRAP (with a Partner) in 40 minutes -50 Burpees -400 meter Run -50 Kettlebell Swings (24/16 kg) -400 meter Run -50 Pull-Ups -400 meter Run -50 [...]

WOD-August 2nd

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WOD-August 2nd Warm Up -Coaches Warm up Strength -Deadlifts 3/10 55% WOD 30-20-10 -Deadlift 225/275 -Box Jump 24/30 RX 30/32” RX +

WOD-August 1st

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WOD-August 1st Warm up -Coaches Warm Up Strength -Push Presses ⅜ 55% WOD Every 4:00 min for 7 Rounds if you get caught by clock becomes AMRAP, if you finish before 4 min remaining time [...]

WOD-July 31st

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WOD July 31st Warm Up -Coaches Warm up Core Wod 8 min AMRAP -10 left side plank hip taps -10 right side plank hip taps -10 leg raises -10 glute bridges Benchmark Bear Complex 5 [...]

WOD-July 30th

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WOD July 30th Warm Up -Coaches Warm up Strength -Back Squats ⅜ 55% WOD -75 Calorie Assault Bike -200 DU -2K Row -200 DU -75 Calorie Assault Bike

WOD-July 29th

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WOD July 29th Warm up -Coaches Warm up Strength Full Snatches 3/8 55% WOD 21-15-9 Full Snatch 135/95 Ring Dips 400m

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