WOD

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Saturday, 11/11/17

WOD, “Three Wise Men (Jeremy, Ben, Beau)”: 4min AMRAP: 5 Hang Squat Snatches (135/95#) 10 Bar-facing Burpees 2min Rest 4min AMRAP: 10 Power Cleans 135/95 20 Pull-ups 2min Rest 4min AMRAP: 15 Box Jump Overs 24″/20″ 30 Wall Balls… read more

Friday, 11/10/17

WOD, 10min AMRAP: 50 Double Unders 10 Back Squats… read more

Thursday, 11/9/17

WOD, Every 2min for 12min: 11 Burpee Box Jump Overs (24/20″) ME Toes to… read more

Wednesday, 11/8/17

WOD: 21 KB Swings (55/35#) 21 Push-ups 21 Double Unders 21 OHS (115/80#) 21 Pull-ups 21 Cal Row 21 Thrusters (115/80#) 21 KB Weighted Sit-ups (55/35#) 21 Double Unders 21 SDHP (115/80#) 21 Air Squats 21 Cal Row… read more

Tuesday, 11/7/17

WOD, 3RFT: 200m Sprint 12 Alternating Pistols… read more

Monday, 11/6/17

WOD: 5×3 Push Presses @ 80% of… read more

Saturday, 11/4/17

WOD: 1.5 Mile Run 150 Burpees 1.5 Mile Run… read more

Friday, 11/3/17

Warm-up: 500m Row Then: 6min AMRAP: 10 PVC Deadlifts 10 PVC Front Squats 10 PVC Muscle Cleans 10 PVC Reverse-grip Strict Presses WOD, 3RFR: 90s ME MB Cleans (20/14#) 30s Rest 90s ME Cal Row 30s Rest 90s ME Box Jumps (24/20″) 30s Rest… read more

Thursday, 11/2/17

Warm-up: 20 Samson Walks 20 Ring Rows 20 PVC Good Mornings 20 PVC Reverse-grip Strict Presses 20 MB Deadlifts 20 MB Cleans 20 PVC Pass Throughs WOD, CrossFit Games Open 15.1/15.1a, 9min AMRAP: 15 Toes to Bar 10 Deadlifts (115/75#) 5 Power Snatches Then (no rest): 6min AMRAP: 1RM Clean & Jerk… read more

Wednesday, 11/1/17

Warm-up: 3min Jump Rope Then: 2 Rounds: 3 Strict Pull-ups/Ring Rows 5 Inch Worms w/ Push-up 7 Jumping Squats WOD (30min Time Cap): 3-6-9-12-18-21-24: Pull-ups Abmat Sit-ups Push-ups Air… read more

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