WOD 12.4.24

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A. "CrossFit Open 24.1" For time: 21 DB Snatch - Arm 1 21 Lateral Burpee-over-Dumbbell 21 DB Snatch - Arm 2 21 Lateral Burpee-over-Dumbbell 15 DB Snatch - Arm 1 15 Lateral Burpee-over-Dumbbell 15 DB Snatch - Arm 2 15 Lateral…

WOD 12.3.24

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A. For Load Shoulder Press 3-3-3-3-3 Push Press 2-2-2-2-2 Push Jerk 1-1-1-1-1 – Record The Heaviest Load For Each Movement – Lift Every 2 Minutes – Compare To July 25, 2024 B. Skill Work Alternating EMOM…

WOD 12.2.24

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A. Skill Work Every 1:30 x 6 Rounds RX: 4-7 Bar Muscle-up Intermediate: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups Foundations: 8-12 Ring Rows B. For Total Reps 4 Rounds 1:00 Any…

WOD 12.1.24

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For Time "Abbate" 1600M Run 21 Clean & Jerk 70/47 800M Run 21 Clean & Jerk 1600M Run – In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment,…

WOD 11.30.24

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A. For Load Part 1: EMOM x 5 Minutes 1 Muscle Snatch Part 2: E2MOM x 6 Minutes 1 Low Hang Snatch @ 70-75% Part 3: E2MOM x 6 Minutes 1 Snatch Pull + 1 Snatch @ 78-80% B. For Rounds and Reps 8 Minute AMRAP 20 Sit-up 20…

WOD 11.29.24

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Reminder - 9:00 & 10:00 AM Clsasses Only A.For Rounds and Reps 20 Minute AMRAP 400M Run 25 Sumo Deadlift High-pull 43/29 200M Single Arm Kettlebell Carry 2/1.5P B. For. Load Alternating EMOM x 10 Minutes Minute…

WOD 11.28.24

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Happy Thanksgiving! 8:00 & 9:00 AM Classes Only For Consistency E5MOM x 5 Rounds 10 Thruster 52/34 10 Toes-to-Bar 20 Calorie Any Machine 40 Double Under – Rest The Remainder Of Round – Score Is Slowest Round …

WOD 11.27.24

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A. For Load Part 1: E2MOM x 6 Minutes 1 3-Position Clean + Jerk @ 75% Immediately Into... Part 2: E2MOM x 6 Minutes 1 Hang Clean + 1 Clean + 1 Jerk Set 1-2: 80% Set 3: 85% Immediately Into... Part 3: E2MOM x 6 Minutes 1…

WOD 11.26.24

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A. Super Set Alternating EMOM x 10 Minutes Minute 1 | 3-5 Bar Muscle-up MInute 2 | 15 Hollow Rock B. For Time 1-2-3-4-5-6-7-8-9-10 Reps Of... KB Swings 2/1.5P Burpee Pull-up-to-Target 6"  

WOD 11.25.24

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A. For Load Bench Press 1-1-1-1-1-1-1 B. For Time 15 Ring Dip 1000M Row 15 Ring Dip 750M Row 15 Ring Dip 500M Row