WOD 5.12.23

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A. 20 Minutes To Establish A 1RM... Bench Press B. For Time 3 Rounds 20 Kettlebell Swing 1.5/1P 20 Box Jump 24/20" 20 Dual Kettlebell Push Press 1.5/1P 20 Elevated Ring Row

WOD 5.11.23

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A. Super Set Every 3:00 x 5 Rounds Snatch Complex (Snatch Pull + Power Snatch + Overhead Squat) 1-1-1-1-1 False Grip Ring Pull-up 3-3-3-3-3 B. "Amanda" 9-7-5 Reps Of Ring Muscle Up Squat Snatch 61/43 …

WOD 5.10.23

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A. Super Set Every 2:30 x 5 Rounds Single Arm Dumbbell Bent Row 1001 - Right Arm 8-8-8-8-8 Single Arm Dumbbel Bent Row 1001 - Left Arm 8-8-8-8-8 Barbell Curl 2001 8-8-8-8-8 B. 12 Minute AMRAP 8 Single Arm Dumbbell…

WOD 5.9.23

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A. Push or Carry - Athletes Choice (Choose Only One) Option 1. Work To A Heavy 20M Prowler Push Option 2. Work To A Heavy 100ft Farmers Carry B. Murph Prep Day 4 For Time 2 Rounds 800M Run 20 Pull-up 40 Push-up 60…

WOD 5.8.23

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A. Super Set Every 2:30 x 5 Rounds Staggered Stance Deadlift 11X1 - Left Leg 10-10-10-10-10 Staggered Stance Deadlift 11X1 - Right 10-10-10-10-10 GHD Back Extension 5-5-5-5-5 B. For Time 15 Rounds 2 Deadlift…

WOD 5.7.23

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A. 2 Part Front Squat Workout 1) 10 Minutes To Build To A Heavy... 4 Rep Front Squat Directly Into... 2) E2MOM x 4 Rounds One and One Quarter Front Squat 4-4-4-4 B. For Time* 5 Rounds 2 Wall Walk 10 Dumbbell Shoulder-to-Overhead…

WOD 5.6.23

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Partner Workout In Teams Of 2, Perform... 20 Rounds 3 Bar Facing Burpee 3 Power Clean 61/43 3 Front Squat 61/43 3 Push Jerk 61/43 3 Bar Facing Burpee

WOD 5.5.23

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A. Super Set E3MOM x 5 Rounds Goblet Cyclist Squat 3030 8-8-8-8-8 Barbell Good Morning 2010 10-10-10-10-10 B. Vest Fridays + Murph Prep Day 3 20 Minute AMRAP 200M Run 5 Pull-up 10 Push-up 15 Air Squat Wear…

WOD 5.4.23

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May The 4th Be With You Tribute WOD "Luke Skywalker" For Time 21 Burpee Box Jump Over 24/20" 5 Legless Rope Climb 1 Minute Handstand Hold 21 Burpee Box Jump Over 24/20" 4 Legless Rope Climb 1 Minute Handstand Hold 21 Burpee…

WOD 5.3.23

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A. Squat Snatch 3-3-3-3-3 B. For Time 3 Rounds 30 Dumbbell Snatch 50/35# 30 Toes-to-Bar Courtesy of CrossFit.com