WOD 12.31.23

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Partner Workout 20 Minute AMRAP 23 Box Jump Over 24/20" 23 Power Snatch 43/29KG 23 Overhead Squat 43/29 23 Knees-to-Elbow 23 Calorie Row  

WOD 12.30.23

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A. Super Set Bottom-to-Top Front Squat 3-3-3-3-3-3 Skill Work Pull-up Prep and Progression B. Four 4 Minute AMRAP 4 Minute AMRAP Of: 3 Hang Power Clean 61/43KG 6 Shoulder-to-Overhead 61/43KG 9 Lateral Burpee Over…

WOD 12.29.23

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A. Super Set E2MOM x 7 Rounds Front Rack Lunge 6-6-6-6-6-6-6 (alternating, 3 / leg) Skill Work Double Under Prep and Progression B. For Time 5 Rounds 75 Double Under 20 Hand Release Push-up &nb…

WOD 12.28.23

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A. Skill Work E2MOM x 5 Rounds 1-5 Rep Ring or Bar Muscle-up On last round, if you have RMU or BMU, do as many reps as possible B. For Max Calories EMOM 5: :35 max-calorie row EMOM 5: :40 max-calorie row EMOM…

WOD 12.27.23

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A. Super Set Every 2:30 x 8 Rounds Deadlift 1-1-1-1-1-1-1 Sled Push 8 x 20M Skill Work Wall Walk Prep and Progression B. 8 Minute AMRAP 2 Wall Walk 2 Deadlift 143/93  

WOD 12.26.23

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A. Super Set EMOM x 10 Rounds, Alternate Between Odd Rounds: :30s Strict Toes-to-Bar Even Rounds: 5-10 Strict Ring Dip B. For Time 2 Rounds 50 Alternating Dumbbell Snatch 50/35# 50 Wall Ball 20/14#, 10/9' …

WOD 12.24.23

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A. Giant Set Farmers Carry 5 x 100 Ft. Sand Bag Hold 5 x 1:00 Skill Work Double Under and Hand Stand Walk Practice B. For Time Kettlebell Swing 2P/1.5P 21-15-9 Double Under 100-100-100  

WOD 12.23.23

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"12 Days Of WODmas" - 1 Bar Muscle-up or Chest-to-Bar Pull-up 2 Push Jerk 61/43 3 Power Clean 61/43 4 Alternating Pistols 5 Burpee-over-Barbell 6 Deadlift 61/43 7 Toes-to-Bar 8 Calorie Row 9 Box Jump 24/20" 10 Alternating Dumbbell…

WOD 12.22.23

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For Max Reps 2 Minute AMRAP 200M Run AMRAP Burpee 2 Minute Rest 4 Minute AMRAP 400M Run AMRAP Burpee 4 Minute Rest 6 Minute AMRAP 800M Run AMRAP Burpee  

WOD 12.21.23

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A. Super Set Every 1:15 x 12 Rounds 2 Power Clean Skill Work Muscle-up Prep and Progressions CrossFit Games Open 23.1 14 Minute AMRAP 60 Calorie Row 50 Toes-to-Bar 40 Wall Ball 20/14#, 10/9' 30 Clean 61/43 20…