Saturday March 24th

By | March 24th, 2018|WOD|

WOD: Five rounds for time: ( teams of 3) Row 1000 Meters 90 Double-Unders 60 Power Cleans (95/65 lbs) 45 Box Jumps 24/20” * break [...]

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Friday March 23rd

By | March 24th, 2018|WOD|

WOD: CrossFit Games Open 18.5  (Ages 16-54)  11.6 and 12.5 (AMRAP - Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar [...]

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Thursday March 22nd

By | March 24th, 2018|WOD|

WOD: A. Back Squat (Work to a tough single for the day ) Not necessarily a 1rm B. 12 min AMRAP: 40 Double Under 20 [...]

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Wednesday March 21st

By | March 24th, 2018|WOD|

WOD: A. Overhead Squat (Work to a max (3 second pause in hole) ) B. 20 Min EMOM: 1st: 8/8 Sandbag Lunges 50/35 2nd: 15 [...]

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Tuesday March 20th

By | March 24th, 2018|WOD|

WOD: A. Bench Press (Build to a 5 RM in 5 sets ) B. 3 Rounds for time: 30 Wall Ball 20/14 to 10/9ft 25 [...]

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Monday March 18th

By | March 24th, 2018|WOD|

WOD:   A. Power Clean & Jerk (1 Rep Every 90 seconds x 8 sets ) Last Set should be a max B. Every 5 [...]

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Saturday March 17th

By | March 24th, 2018|WOD|

WOD:  With a Partner Complete the following: 800m Run together + (one person working at a time:) 250 Double Under 60 Wall Ball 20/14 to [...]

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Friday March 16th

By | March 24th, 2018|WOD|

WOD: Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 [...]

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Thursday March 15th

By | March 24th, 2018|WOD|

WOD: A. Front Squat (1 Rep every 90 seconds x 8 sets ) Start light, end Heavy B. 3 Min AMRAP: 15 Thruster 95/65# (65/45) [...]

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Wednesday March 14th

By | March 24th, 2018|WOD|

WOD: A. Snatch Balance (Work to a Tough set of 5 w 1 second pause in squat) B. For Time: 50 Bar facing Burpee 75 [...]

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