Find your Max Box Jump Height then Complete as many rounds as possible in 12 minutes of: 12 Hang Power Snatch 50/30 24 Kettlebell Swings 24/16 12 Bar Facing Burpees Post results and rounds to the whiteboard
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Front Squat 15minutes to find a 1RM Press 10mins to find a 1RM “Grace” Clean and Jerk 60/42.5 Finisher: 800m Run for time Post load and time to the whiteboard
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We’re only open for an 8:30am session this morning for our members. Normal hours will return as of tomorrow. Partner WOD Complete 20 rounds of: 21 Double Unders 12 Box Jumps 9 Chest to Bar Pull Ups One person will start moving through the movements, as the first person touches the pull up bar the […]
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Rest Day
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Complete as many reps of the ladder in 18 minutes of: 5 Kettlebell Swings 32/24 3 Clean and Jerks 60/40 150m Partner Run 10 Kettlebell Swings 32/24 6 Clean and Jerks 60/40 150m Partner Run 15 Kettlebell Swings 32/24 9 Clean and Jerks 60/40 150m Partner Run 20 Kettlebell Swings 32/24 12 Clean and Jerks […]
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Bench Press 5-5-5-5 Across For Time: 40 Burpee Box Jump Overs 50 Pistols 25 Overhead Squats 70/45 35 Toes to Bar Post load and time to the whiteboard.
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Back Squat 1×1@85%, 1×1@90%, 1×1@95%+ “DT” Complete 5 rounds for time of: 12 Deadlifts 70/50 9 Hang Power Cleans 70/50 6 Push Jerk 70/50 Post load and time to the whiteboard.
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Complete as many rounds as possible in 16 minutes of: 40 Double Unders 8 Burpee Bar Muscle Ups 10 Back Squat 80/55 Post rounds to the whiteboard.
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Push Press 5-5-5-5 Across For Time: 400m Run 20 Wall Balls 15 Power Snatch 50/35 400m Run 20 Wall Balls 12 Power Snatch 60/40 400m Run 20 Wall Balls 9 Power Snatch 70/45 400m Run Post load and time to the whiteboard.
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Front Squat 3-3-3-3 Across “Fran” 21-15-9 Thrusters 42.5/30 Pull Ups Post load and time to the whiteboard
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