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29 Dec

Posted at 18:00h in WOD

A. 12 Minutes to find a max height box jump B. Complete 3 Rounds For Time: 12 Push Press 95/65 12 Box Jumps 24/20 12 Alternating Reverse Barbell Lunges 95/65 200M Run Then, Rest 3 Minutes Repeat Another 3...

28 Dec

Posted at 19:00h in WOD

PARTNER WOD In teams of 2, complete for time: Buy In, 800M Run Together Then, 21-15-9 Synchro Deadlifts 205/145 30 T2B After Each Set Shared (3 Sets) Buy Out, 1600M Row Shared *Deadlift must contact floor at same...

27 Dec

Posted at 20:00h in WOD

A. Gymnastic Goat Work! (12MIN) Dedicated time for mechanics and controlled movement patterns. Any of the below listed: -Bar/Ring Muscle Ups -Pull-Up Variation -HSPU/Walk/Hold B. Complete as many rounds as possible in 7 minutes: 6 Reps of Chosen...

25 Dec

Posted at 20:00h in WOD

A. Every Minute, on the minute, for 12 minutes: 1-6 Minutes - 2 Hang Power Snatch + 1 Overhead Squat 6-12 Minutes - 1 Hang Power Snatch + 2 Hang Squat Snatch * Start...

23 Dec

Posted at 16:00h in WOD

12 Days of Christmas!!! For time: 1 Clean & Jerk 2 Deadlifts 3 Burpees 4 Pull-ups 5 Wall Balls 30/20 6 Box Jumps 24/20 7 Kettlebell Swings, 53/35 8 OH Plate Sit-Ups 35/25 9 Push-ups 10 One Arm Kb Or Db...

22 Dec

Posted at 20:37h in WOD

A. Alternate every minute, on the minute, for 12 minutes: 10 Dual Kb/Db Bent Over Row 12 Shoot Thru w/ no push up or dip 15 Sumo Deadlift High pull 75/55 B. In 20 minutes complete: 10...

21 Dec

Posted at 20:00h in WOD

CrossFit & Lite N' Tite In teams of 2, complete as many rounds as possible in 35 minutes: 75 Cal Row 65 Sit-Ups 55 Kbs 53/35 45 Cal Bike 35 Walking Lunges 25 Box Dips *Share work as...

20 Dec

Posted at 20:00h in WOD

A. Overhead Squat 5 X 5 *Build to a moderate/heavy weight and perform same weight across all 5 sets (25min) B. Every 2 minutes for 5 sets 200M Run Max Rep OHS 95/65 *Rest 1 min btwn...

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