WOD 12.9.21

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A. Superset: Strict Pull Up 2-2-2-2-2 Good Morning 8-8-8-8-8 B. As many rounds as possible in 20 minutes: 2 Rope Climb 20 Pistol, alternating 40 Double Under

WOD 12.8.21

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A. Every minute for 10 minutes: 2 Squat Clean @ 80% B. As many rounds as possible in 10 minutes: 20 Box Jump 24/20" 15 Push Jerk 43/30KG 10 Hang Power Snatch 43/30KG

WOD 12.7.21

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A. Work up to a heavy Turkish Get Up, each arm B. As many rounds as possible in 15 minutes: 200M Run 3 Pull Up 3 Toes to Bar 200M Run 6 Pull Up 6 Toes to Bar 200M Run 9 Pull Up 9 Toes to Bar Continue adding 3 reps…

WOD 12.6.21

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A. Superset Front Squat 3-3-3-3-3 Dumbbell Shoulder Press 5-5-5-5-5 B. For time: 21-15-9 reps of: Deadlift 125/84KG Strict Ring Dip Courtesy of CrossFit.

WOD 12.5.21

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A. Work up to a heavy Single Arm Snatch B. For time: 5 Rope Climb 10 Single Arm Devils Press 50/35LB 4 Rope Climb 10 Single Arm Devils Press 50/35LB 3 Rope Climb 10 Single Arm Devils Press 50/35LB 2 Rope Climb 10 Single…

WOD 12.4.21

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"Half Murph" For time: 800M Run 50 Pull Up 100 Push Up 150 Squat 800M Run Wear a 20LB weight vest. Partition the Pull Ups, Push Ups, and Squats any way you want.

WOD 12.3.21

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A. Superset Deadlift 2-2-2-2-2 Skill Work Handstands B. 3 rounds for max reps: In 3 minutes, perform: 30/21 Calorie Row 30 Kettlebell Swing 1.5/1P Max Rep Burpee to Target Rest 3 minutes between rounds. …

WOD 12.2.21

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A. Superset Overhead Squat 2-2-2-2-2 Skill Work Jump Rope B. 6 rounds for max reps: 0:00 - 1:00 perform: 10 Toes to Bar Max Rep Double Under 1:00 - 2:00 perform: 15 Wall Ball 20/14LB Max Rep Double Under …

WOD 12.1.21

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A. Establish 1 Rep Max Clean and Jerk B. For time: 200M Run 3 Clean and Jerk 70/50KG 400M Run 5 Clean and Jerk 600M Run 7 Clean and Jerk

WOD 11.30.21

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A. Superset Dumbbell Bench Press 8-8-8-8-8 Hip Extension 10-10-10-10-10 V-Up 20-20-20-20-20 B. As many rounds as possible in 7 minutes: 7 Box Jump 30/24" 7 Chest to Bar Pull Up Courtesy of CrossFit. …