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

WOD-February 11th

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Warm Up Coaches Warm Up Strength Strict Presses 4/8 at 60% (12 mins) WOD 12-9-6-3-6-9-12 Hang Power Cleans (185/135) Squat Clean STOH any way

WOD-February 10th

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Warm Up Coaches Warm Up Strength Back Squats 4/10 at 60% (12 mins) WOD AMRAP 20: 100 Double Unders 50 Wallballs (20/14) 40 BackSquat 75/95 30 Alternating Dumbell Full Snatches (50/35) 20 Toes to Bar [...]

WOD-February 8th

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Warm Up Coaches Warm Up Teams of 2, AMRAP 25: 9 Overhead Squat (115/85) 7 Burpee Box Jump Overs (24"/20") 5 Bar Muscle-Ups 200m DBall Run (50/30lbs)

WOD-February 7th

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Warm Up Coaches Warm Up Strength Romanian Single Leg Deadlifts Heavy Set of 3 Each Leg EMOM 5 Rounds Min 1: 12 Chest to Bar Pull up Min 2: 12 Deadlift 155/225 Min 3: 12 [...]

WOD-February 6th

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Warm Up Coaches Warm Up Strength Overhead Single Arm Farmer Carry’s 50Ft Per Arm By 5 (15mins) WOD 2 Rounds: 1,600 Meter Row 800 Meter Run 40 cal Bike 40 Wall balls

WOD-February 5th

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Warm Up Coaches Warm Up Core Wod 8 MIN AMRAP 20 Plank Hip Taps 20 Toe Touches 20 BF Sit UPS Memorial Wod “Jerry the Bawz Ray” Via Crossfit Reform @fortyqfit For Time 25 Burpees [...]

WOD-February 4th

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Warm Up Coaches Warm Up Strength Max Weighted Pull Ups WOD 10 MIN AMRAP 35 Double Unders 25 Front Squat 95/135 15 (heavy DB Snatch) 50/70 (* Must be alternating and from the ground) Rest [...]

WOD-February 3rd

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Warm Up Coaches Warm Up Strength Max Weighted Or Banded Push UPS WOD Ascending Ladder for 6 Miinutes: 1-2-3-4-5.... Strict Handstand Push-ups Strict Ring Dip Strict Pull up ... Rest 3 Minutes, into: “Diane” 21-15-9 [...]

WOD-February 1st

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Warm Up Coaches Warm Up In Teams of 2 AMRAP 30 MIN: 400 Meter Run 20 Power Cleans (155/105) 500 Row 20 Push Jerks (155/105) *Athletes may transition as needed, run must be performed by [...]

WOD-January 31st

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Warm Up Coaches Warm Up Strength Bulgarian Squats W/ Barbell Heavy Cuplet (1L, 1R) (15mins) WOD EMOM 12 MIN ODD: 12 DB box Step up (DB are at suitcase carry; athlete holds at sides) 5070RX [...]

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