WOD 9.1.23

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A. Super Set Enderton Front Squat Complex 1-1-1-1-1 B. "Double Down" As Many Rounds As Possible In 7 Minutes: 7 Toes To Bar 4 Bar Facing Burpees 1 Squat Clean @ Bodyweight 2 Minute Rest As Many Reps As Possible…

WOD 8.31.23

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A. Super Set Behind The Neck Split Jerk 3-3-3-3-3 Skill Work Bar Muscle Up Prep and Progression B. As Many Reps As Possible In 11 Minutes: 1 Power Snatch 43/30 1 Bar Muscle-up 2 Power Snatches 2 Bar Muscle-ups 3 Power…

WOD 8.30.23

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A. Superset Back Squat 10-10-10-10-AMRAP Skill Work Handstand Walk and Wall Walk Up Prep and Progression B. As Many Rounds As Possible In 10 minutes: 10 Double Under 5 FT Handstand Walk 20 Double Under 10 FT Handstand…

WOD 8.29.23

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A. Clean and Jerk Complex 1-1-1-1-1 1 Clean Pull + 1 Hang Power Clean + 2 Push Jerk B. For Time 15-12-9-6-3 Reps Of: Chest-to-bar Pull-up Clean & Jerk 61/43 Hand Release Push-up

WOD 8.28.23

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A Every 1:15 x 11 Rounds 1. Snatch Complex 1 1-1-1-1 (1 Power Snatch + 1 Overhead Squat) 2. Snatch Complex 2 1-1-1-1 (1 Power Snatch + 1 Hang Squat Snatch) 3. Deficit Snatch Deadlift 3-3-3 B. For Time 15-12-9-6-3-9-12-15…

WOD 8.27.23

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A. Work Up To A Heavy... 100 Ft. Farmers Carry B. 3 rounds for time: 400M Run 25 Wall Ball 20/14#, 10/9' 15 Dumbbell Push Press 50/35#

WOD 8.26.23

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A. Super Set Lifting Complex 1-1-1-1-1 1 Lifting Complex = 1 Power Clean + 1 Thruster + 1 Front Squat + 1 Split Jerk Skill Work Handstand Walk B. For Time 21-15-9 reps of: Row Calories Front Squat 43/30 -- then…

WOD 8.25.23

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A. Superset Deadlift 3-3-3-3-3 Skill Work Muscle Up Prep and Progression B. For Time 10 rounds 200M Run 3 Ring Muscle Ups Courtesy of CrossFit.com

WOD 8.24.23

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A. Superset Pause Front Squat (5 second hold at bottom) 2-2-2-2-2 L-Pull Up 3-3-3-3-3 B. As many reps as possible in 10 minutes: 1 Rope Climb 5 Back Squat 61/43 2 Rope Climb 10 Back Squat 3 Rope Climb 15 Back Squat Continue…

Closed for USAG Congress Event

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The 2023 USA Gymnastics National Congress and Trade Show is scheduled this Friday-Sunday, August 25-27 in San Jose, CA. Many of our gymnastics coaches will be attending in order to improve upon our program. Note ALL gymnastics classes…