Fitness 4 sets of: 8 Deadlift + 10 Push Ups Rest 90secs Complete as many reps as possible in 14 minutes of: 100 Double Unders 30 Pull Ups 20 Ground to Overhead 45/30 Performance Deadlift 5@75% 3@80% 2@85% 1@93% 1@97% For Time: 50 Chest to Bar Pull Ups 25 Hang Power Clean and Jerk 60/40 […]
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“Nancy” Complete 5 rounds for time of: 400m Run 15 Overhead Squats 42.5/30 Post time to the whiteboard.
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Fitness 4 sets of: 10 Ring Rows Rest 60secs 10 Bench Dips Rest 60secs Complete 3 rounds for time of: 500m Row 21 Kettlebell Swings 24/16 15 Box jumps Rest 1 minute Performance Push Press Build to a heavy single For Time: (10min Cap) 40 Burpees 30 Squat Cleans 70/45 20 Muscle Ups Post load […]
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Fitness 4 sets: 20m Walking Front Rack Lunges 2 minutes Rest (Increasing) Complete 3 x 5 minutes rounds of: 12 Wall Balls 9 Shoulder to Overhead 45/30 6 Toes to Bar 1 minute rest between rounds Performance Front Squat 5@80% 3@85% 1@90% 2×1@93%+ Complete as 4 rounds for time of: 9 Shoulder to Overhead 75/45 […]
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Rest Day
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Partner WOD For Time: 150m Partner Run 100 Thrusters 42.5/30 150m Partner Run 100 Sumo Deadlift High Pulls 42.5/30 150m Partner Run 5 Lateral Burpees each every 25 reps Post scores to comments.
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Fitness 4 sets: 8 Bent Over Barbell Row + 20 sec Ring Dip Hold at the Top Rest 90secs Complete as many reps as possible in 13 minutes of: 35 Double Unders 12 Air Squats 10 Hang Power Clean 45/30 Performance Hang Power Clean + Power Clean (Across) Every minute for 10 sets For Time: […]
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Fitness Thruster Every minute on the minute for 8 minutes 3 reps Complete 10 rounds of: 3 Pull Ups 5 Deadlifts 65/45 10 Box Jumps Peformance Thruster Build to a heavy single “CrossFit Lift-Off WOD” Complete as many rounds as possible in 12 minutes of: 3 Snatches 61/47 6 Clean and Jerks 61/47 9 Chest […]
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For Time: 800m Run 50 Handstand Push Ups 40 Kettlebell Swings 24/16 30 Bar Facing Burpees 40 Kettlebell Swings 24/16 50 Pistols 800m Run Post scores to the whiteboard.
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Fitness 4 sets of: 8 Seated Dumbbell Press + 10-30 Double Unders Rest 60secs Complete as many rounds as possible in 14 minutes of: 10 Kettlebell Swings 24/16 10 Overhead Plate Walking Lunges 20/15 10 Hand Release Push Ups Performance Seated Press 1-1-1-1-1-1 Rope Climb Technique Complete 4 rounds for time of: 20 Wall Balls […]
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