WOD 9.22.21

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A. Superset Pause Overhead Squat 2-2-2-2-2 hold for 3 seconds at bottom Skill Work Jump Rope B. As many round as possible in 10 minutes: 5 Power Clean 93/61KG 10 Toes to Bar Courtesy of crossfit.com.

WOD 9.21.21

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A. Superset Single Leg Romanian Deadlift 8-8-8-8, each leg Strict Pull Up 5-5-5-5 Dip 5-5-5-5 B. 3 rounds for time: 800M Run Rest 2 minutes between rounds.

WOD 9.20.21

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A. For time: 12-10-8 reps of: Bar Facing Burpee Squat Snatch 50/30KG Rest 3 minutes. 3 rounds: 500M Row 75 Double Under Rest 3 minutes. 50-35-25 reps of: Wall Ball 20/14LB, 10/9FT Russian Kettlebll Swing 2/1.5P …

WOD 9.19.21

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A. Superset Push Press 3-3-3-3-3 Skill Work Jump Rope B. As many rounds as possible in 12 minutes: 3 Rope Climb 20 Box Jump 30/24" Compare to January 7, 2019.

WOD 9.18.21

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A. Single Arm Deadlift 3-3-3-3-3 B. 8 rounds for max reps: In 1 minute, perform: 100M Run 10 Dumbbell Snatch, alternating 50/35LB Max Rep Burpee Rest 1 minute between rounds.

WOD 9.17.21

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A. In 15 minutes, work up to a heavy: Thruster B. "Artie" As many rounds as possible in 20 minutes: 5 Pull Up 10 Push Up 15 Squat 5 Pull Up 10 Thruster 43/30KG

WOD 9.16.21

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A. Split Jerk 3-3-2-2-1-1-1 B. For time: 25 Power Snatch 35/25KG 50 Double Under 20 Power Snatch 45/30KG 50 Double Under 15 Power Snatch 55/35KG 50 Double Under 10 Power Snatch 65/45KG 50 Double Under 5 Power Snatch…

WOD 9.15.21

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A. Superset Back Squat 5-5-5-5-5 Strict Pull Up 5 x Max Effort B. As many rounds as possible in 15 minutes: 15 Toes to Bar 25 Burpee 35 Wall Ball 20/14LB, 10/9FT

WOD 9.14.21

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A. Work up to a heavy Turkish Get Up, Double, each arm B. For time: 75 Kettlebell Swing 1.5/1P 1 Mile Run 75 Kettlebell Swing

WOD 9.13.21

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A. Superset Snatch Balance 3-3-3-3-3 GHD Sit Up 5 x 10-25 B. 10 rounds for time: 5 Front Squats 84/61KG 5 Deficit Handstand Push Up 4/2"