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08 Dec

Posted at 20:00h in WOD

A. 20 mintes to complete: 5 X 5 Bench Press B. Complete as many rounds as possible in 12 minutes of: 12 V-ups 18 OH Walking Lunges w/ Plate 45/25 2 Rope Climbs Log your scores...

06 Dec

Posted at 20:00h in WOD

A. 15 Minutes To find a Heavy 3 Rep OHS *Rest as needed B. Complete as many rounds as possible in 16 minutes of: 400M Run 80’ Front Rack Kb Carry 53/35 15 OHS 95/65 Rest 4 Minutes Then, C. Every...

05 Dec

Posted at 20:00h in WOD

STRENGTH: 1 Rep Max Deadlift *30 Min WARM-UP: -600M Run -8-12 Bulgarian Split Squats -8-12 Back Extensions -8-12 Bent Over Row -8-12 Bird Pickers -8-12 Eccentric Banded Deadlifts w/Bar (3 Sec) -20 Dead Bugs WOD: 50 Burpees For Time Log your...

04 Dec

Posted at 20:00h in WOD

SKILL: Bar Muscle-Up Skill Work WOD: Every 6 Min For 30 Min (5 Sets) of: 40/32 Cal Row 75 DU/125 Singles/90 Sec Attempts 10 Bar MU/16 C2B *Record times for each of the sets. Log your scores...

03 Dec

Posted at 20:00h in WOD

STRENGTH: 1 Rep Max Strict Press *15MIN Then, 6 MIN EMOM 1 Power Snatch + 1 Hang Snatch + 1 OHS WOD: 10 MIN AMRAP 3 HSPU 3 Snatches 95/65 6 HSPU 6 Snatches 9 HSPU 9 Snatches LV2: 75/55, Box HSPU LV1: 65/45,...

02 Dec

Posted at 20:30h in WOD

WARM UP: 5-8 Min Bike/Row @ Moderate Effort 2 X 10- 15 Reps of The Following: -Leg Swings -Medball Cleans -Fire Hydrants (each side) -Alt Single Legs V-Ups -Banded Side Steps (each side) Then, 5 Min Banded Hip/Ankle...

01 Dec

Posted at 18:00h in WOD

Skill Back Squat Bail Practice @ 60-65% 7-10 Min STRENGTH Power Clean Complex - Every 90 Sec X 6 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean *Build 20 Min To...

30 Nov

Posted at 20:09h in WOD

CrossFit/Lite N' Tite In teams of 3 with a 30 MIN running clock 1 Mile Run Together Into AMRAP: 30 Lateral Burpee Over Bar 45 Thrusters 75/55 60 T2B 75 KBS 53/35 90 DU/ 120 Singles *Lite N' Tite...

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