WOD 9.4.24

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A. Super Set Front Squat 3-3-3-3-3 Skill Work Toes-to-Bar and Double Under Practice + Prep – Compare To January 28, 2024 B. For Max Reps 5 Rounds, 1 Minute On/1 Minute Off 3 Front Squat 70/52 6 Toes-to-Bar Max…

WOD 9.3.24

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A. For Time 10 Wall Walk 1000M/800M Row 10 Wall Walk – 11 Minute Time Cap B. For Load Alternating E2MOM x 8 Rounds Odd Rouds: 3 Weighted Pull-up Even Rounds: 3 Weighted Dip  

WOD 9.2.24

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Happy Labor Day! 9AM and 10AM Class Only Today. Hero Workout "Loredo" 6 Rounds 24 Air Squat 24 Push-up 24 Walking Lunge 400M Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…

WOD 9.1.24

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A. For Time Accumulate 1:00 Freestanding Handstand Hold 100M Double Kettlebell Front Rack Carry 1.5/1P 50 Double Kettlebell Push Press 1..5/1P 100' Single Kettlebell Overhead Walking Lunge 1.5/1P Accumulate 1:00 Plank Hold –…

WOD 8.31.24

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Partner Workout "Laura" With A Partner, Complete As Many Rounds As Possible In 21 Minutes Of... 30 Row Calories 20 Burpee Over Rower 10 Power Cleans 70/47kg – Partners Divide Work As Desired  

WOD 8.30.24

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A. For Time 30 Russian Kettlebell Swing 1.5/1P 150 Double Under 30 Russian Kettlebell Swing 150 Double Under 30 Russian Kettlebell Swing B. For Load Alternating Turkish Get-up 6-6-6-6-6-6 - 1 Minute Rest Between Sets -…

WOD 8.29.24

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A. For Rounds 15 MInute AMRAP 200M Run 10 Handstand Push-up 15 Wall Ball 20/14#, 10/9' B. For Quality 5 Rounds :20 Heavy Object Hold At Chest :10 Rest :20 Plank Up-down :10 Rest  

WOD 8.28.24

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A. For Load EMOM x 15 Minutes 1 Power Snatch Build In Load Every 3:00 B. For Time 21-15-9 Reps Of... Hang Power Snatch 52/34 Box Jump 24/20" 9 Minute Time Cap  

WOD 8.27.24

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For Time 4 Rounds 10 PIstol Squat 20 Pull-up 30 Push-up 1KM Bike or 500M Row or 500M Ski  

WOD 8.26.24

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A. For Load CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift – 10:00 MInutes Each Lift Compare To April 13, 2015 B. For Quality "What Up Bro? What Up Brah?" 3 Rounds 8 Arnold Press 10 Laying…