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

WOD-October 3rd

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Warm Up Coaches Warm Up Strength Deadlifts 4/5 70% WOD 18 Min EMOM: Odd: 6 HSPU (RX: deficit or Parellete) Even: 3 Deadlifts 255/305

WOD-October 2nd

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Warm Up Coaches Warm Up Core WOD For time: 2 rounds (9 min cap) 50 scissor kicks (1,1,2,2) 40 bike crunches (1,1,2,2) 30 single glute bridges (15,15) 20 sprawls 10 v-ups Benchmark “Cindy” AMRAP 20 [...]

WOD-October 1st

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Warm Up Coaches Warm Up Strength Squat Clean + Hang Squat Clean + Front Squat 7 min EMOM increasing to your 70% WOD 21 Front Squat 105/155 21 KB Swings (53/70) 21 Toes to bar [...]

WOD-September 30th

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Warm Up Coaches Warm Up Strength Push Presses 4/5 70% Wod Crossfit Games Individual Event 1 4 rounds: 500 M row or Ski (or 35 Cal Bike) 3 legless rope climbs ( may substitute for [...]

WOD-September 27th

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Warm Up Coaches Warm Up Strength OHS 4/4 at 70% WOD 21-15-9-15-21 OHS 95/135 GHDSU or Weighted Sit up with Plate Assault Bike Cal

WOD-September 26th

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Warm Up Coaches Warm Up Strength Power Snatch + Hang Power Snatch 7 min EMOM 2 reps every min building up to your 70% WOD 6 rounds of 40 off 20 sec rest Ring or [...]

WOD-September 25th

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Warm Up Coaches Warm Up Skill: Farmer Carrys Intervals WOD Benchmark “Grace” 30 Clean and jerks for time 95/135 8 min cap At the 10:00 min mark athletes have 10 min to find a 2 [...]

WOD-September 23rd

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MONDAY 9.23.19 Bulgarian Split Squats with Dumbbells 4 sets of 6 reps (heavy load) Workout of the Day: 3 Handstand Push-Ups 3 squat Cleans (185/125 lb) 6 Handstand Push-Ups 6 Squat Cleans (185/125 lb) 9 [...]

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