WOD 4.1.2025

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A. For Time 3 Rounds 500M Row 400M Run – Rest 3:00 Between Rounds B. For Quality and Load 5 Rounds :20 Odd Object Hold :20 Rest :20 Dumbbell Bench Press :20 Rest :20 GHD Sit-up :20 Rest  …

WOD 3.31.2025

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A. Super Set On A 15:00 Clock, Establish A Heavy... 1 Push Press 1 Push Jerk 1 Split Jerk Skill Work Handstand Hold and Handstand Push-up Practice B For Rounds and Reps 12:00 AMRAP 2 Wall Ball 20/14#, 10/9' 2…

WOD 3.29.2025

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A. Partner Workout For Time "Eva Strong" 5 Rounds w/Partner 24 Double Under 19 Toes-to-Bar 2 Clean and Jerk 93/61 400M Run – Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired;…

WOD 3.25.2025

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A. For Load  On A 20:00 Clock, Establish A... 1RM Snatch B. For Time  10-9-8-7-6-5-4-3-2-1 Reps Of.. Bar Facing Burpee Hang Power Snatch 52/34  

WOD 3.27.2025

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A. For Max Calories Every 2:00 For 8 Rounds 15 Wall Ball 20/14#, 10/9' Max Calorie Row in Remaining Time – Rest 2:00 Between Rounds B. Core Work 3 Rounds :20 Single Arm Ring Plank Hold - Right :10 Rest :20 Single…

WOD 3.24.2025

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A. For Time  "Fran"  21-15-9 Reps Of... Thruster 43/29 Pull-up  – Compare To October 16, 2024 B. For Quality, Skill, and Reps 10 sets: :30 Max Strict Handstand Push-up  1:00 rest  …

Xcel Silver Novato Classic

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Novato Classic was hosted last weekend and our Xcel Silver Team competed on Friday March 14th. This was a local meet to where other team girls were able to come watch and root for the Xcel girls. This was a great opportunity for some of our…

WOD 3.23.2025

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A. For Load and Quality Alterneting EMOM x 12 Minutes Minute 1: 10 Close Grip Bench Press Minute 2: 8 Single Arm Dumbbell Row - Arm 1 Minute 3: 8 Single Arm Dumbbel Row - Arm 2 Minute 4: Handstand Walk Practice A. For Total…

WOD 3.22.2025

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A. For Time 5 Rounds 20 Walking Lunge 15 Kettlebell Swing 1.5/1P 10 Kettlebell Goblet Squat 1.5/1P 5 Devils Press 50/35# B. For Load Back Squat 10-8-8-6-6  

WOD 3.21.2025

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A. For Time 2,400M Run Then... 5 Rounds 15 Push-up 15 Toes-to-Bar B. For Max Reps 3 Rounds Max Rep Unbroken Pull-up third first][/av_one_third]