WOD 2.27.23

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A. Super Set E3MOM For 5 Rounds Bench Press 20X0 4-4-4-4-4 Defecit Push-up 8-8-8-8-8 HSPU Prep + Progression Double Under Prep + Progression B. "Di-Annie" Buy-in: 75 Sit-up 50 Double Under 21 Deadlift 102/70 21…

WOD 2.26.23

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A. 12 Minutes To Establish A Heavy... Enderton Front Squat Complex: 1 Rep = 1 Front Squat with 3 second pause at bottom 1 Front Squat with double bounce 1 Front Squat *Compare to October 13, 2022 B. For Time 5 Rounds 200M…

WOD 2.25.23

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A. 15 Minutes To Build To A Heavy... Snatch Complex 1 Power Snatch + 2 Hang Power Snatch B. 10 Minute AMRAP 30 Double Under 15 Power Snatch 34/25

WOD 2.24.23

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A. CrossFit Games Open 23.2A Complete as many reps as possible in 15 minutes of: 5 Burpee Pull-up 10 Shuttle Run *add 5 burpee after each round B. CrossFit Games Open 23.2B Immediately following 23.2A, 5 minutes to establish…

WOD 2.23.23

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A. E3MOM For 3 Rounds Push Press Round 1: 3 Reps @ 70-75% Round 2: 3 Reps @ 80-85% Round 3: 3 Reps @ 90-95% B. 10 Minute AMRAP 10 Push Press 52/34 10 Russian Kettlebell Swing 2/1.5P 10 Lateral Hop Over Barbell 2 Minute…

WOD 2.22.23

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A. E3MOM For 3 Rounds Back Squat Round 1: 3 Reps @ 70-75% Round 2: 3 Reps @ 80-85% Round 3: 3 Reps @ 90-95% B. For Time 30 Double Under 15 Toes-to-Bar 5 Single Arm Devils Press / Side 30 Double Under 15 Toes-to-Bar 4…

WOD 2.21.23

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A. Alternating EMOM For 5 Rounds Minute 1: 5 Bench Press 70-75% Minute 2: 15/12 Calorie Row Minute 3: 5 Deadlift 70-75% Minute 4: 15/12 Calorie Row 2 Minute Rest And Then Directly Into… B. EMOM For 4 Rounds Max Rep…

WOD 2.20.23

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A. Super Set E5MOM For 3 Rounds Suitcase Knee-Over-Toe Split Squat 30X0 - Right 6-6-6 Suitcase Knee-Over-Toe Split Squat 30X0 - Left 6-6-6 Nordic Hamsting Curl 50A0 5-5-5 B. For Time 4 Rounds 1 Power Clean 2…

WOD 2.19.23

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A. E2MOM For 5 Rounds Strict Press 5-5-5-5-5 B. 12 Minute AMRAP 12 Push Up 15 Kettlebell Swing 1.5/1P 200 Meter Run

WOD 2.18.23

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Community Workout CrossFit Games Open 23.1