WOD 12.16.2025

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A. For Time 3 Rounds 400M Run 30 Dumbbell Push Press 35/25# B. Accessory Finisher 3 Rounds 100M Bottoms-up Kettlebell Carry – Switch hands as needed.  

WOD 12.15.2025

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A. Super Set For Load Snatch Complex 1-1-1-1-1 [1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch] Skill Work Muscle-up Practice B. For Time 30 Squat Snatch 61/43 30 Ring Muscle-up  

2025/2026 Season Men's Team Intrasquad

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Every year we hold an intrasquad meet at the gym to get the boy's ready for the competition season. The meet gives our athletes the opportunity to perform their routines in front of people for the first time and be judged rigorously on their…

WOD 12.14.2025

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A. For Load On A 12:00 Clock, Build To A Heavy.... Hang Squat Clean, Double B. For Time 600M Row 12 Hang Squat Clean 6 Wall Walk 400M Row 8 Hang Squat Cleans 4 Wall Walk 200M Row 4 Hang Squat Clean 2 Wall Walk –…

WOD 12.13.2025

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A. For Rounds and Reps 21:00 ARMAP 100M Farmer Carry 50/35# 20 Double Dumbbell Box Step-up, 50/35#, 20" 200M Run  

WOD 12.12.2025

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For Time 9 Rounds 2 Ring Muscle-up 15 Wall Ball 20/14#, 10/9' For Load Front Squat 2-2-2-2-2+

WOD 12.11.2025

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For Load Deadlift 5-5-3-3-1-1-1 – Start at 75% of 1-rep max. – Build to a heavy 1-rep-max deadlift. For Time 3 Rounds 25 Box Jump 24/20" 25 Kettlebell Swing 1.5/1P 400M Run 12:00 Time Cap

WOD 12.10.2025

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A. For Max Efforts Alternating EMOM x 20:00 Min 1 | :30 Handstand Hold Min 2 | :30 Chin-Over-The-Bar Pull-up Hold Min 3 | :30 Max Rep Handstand Push-up Min 4 | Max Calorie Row Min 5 | Rest – Accumulate :30 in the holds. B.…

WOD 12.9.2025

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For Load On A 10:00 Clock, Build To A Heavy... Power Clean Single For Rounds and Reps 7:00 AMRAP 3 Power Clean 84/56 10 Double Under

WOD 12.8.2025

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A. Gymnastics Skill Practice Alternating EMOM x 10 Minutes Minute 1 | :30 Strict Toes-to-Bar Practice Minute 2 | :30 Ring Forward Roll-to-Support Practice B. For Rounds and Reps 4 x 3:00 AMRAP 15 Toes-to-Bar 10 Burpees 15/12…