WOD 11.17.23

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A. Snatch Ladder E2MOM x 10 Rounds 2 Snatches B. For Reps: 1 Minute Rope Climb 1 Minute Alternating Dumbbell Squst Snatch 2 Minute Rope Climb 2 Minute Alternating Dumbbell Squst Snatch 3 Minute Rope Climb 3 Minute…

WOD 11.16.23

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A. Rowing Time Trial 250M Row 1:00 Rest 500M Row 2:00 Rest 1000M Row 4:00 Rest 500M Row 2:00 Rest 250M Row B. For Time 3 Rounds 25 Kettlebell Swing 2/1.5P 25 Ring Push-up 12 Minute Time Cap …

WOD 11.15.23

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A. Super Set Back Squat 5-3-1+ Back Squat 1x5 at 75% 1RM Back Squat 1x3 at 85% 1RM Back Squat 1x1+ at 95% 1RM Skill Work Toes-to-Bar Practice and Progression B. CrossFit Games Open 12.3 Complete as many rounds as…

WOD 11.14.23

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A. Super Set Sumo Deadlift 5-5-5-5-5 Stamina 5 x 50M Sprint 5 x 50M Jog (Recovery Pace) B. 3 Rounds For Time 400M Run 21 Sumo Deadlift High Pull 43/29 10 Minute Time Cap  

WOD 11.13.23

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A. Super Set Clean Complex 1-1-1-1-1-1 (1 Clean Pull + 1 Hang Power Clean + 1 Pause Front Squat) Skill Muscle-up Prep and Progressions B. "Nasty Girls" 3 rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power…

WOD 11.12.23

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A. Super Set Front Rack Step Back Lunge• 10-10-10-10-10 (Take Barbell From The Ground) L-Hang 5x20s B. 10 Minuite AMRAP 10/8 Calorie Row 8 Handstand Push-up  

WOD 11.11.23

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"Chad" 1000 Weighted Box Step-ups, 45/35#, 20" Box  

WOD 11.10.23

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A. E2MOM x 7 Rounds 2 Push Press B. For Time 3 Rounds 30 Push-up 20 Pull-up 10 Deadlift 84/61  

WOD 11.9.23

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A. Super Set Power Snatch 5-4-3-2-1 Skill Work Kipping Technique B. "Nancy" 5 Rounds For Time 400M Run 15 Overhead Squat 43/30 *Compare to March 2, 2023  

WOD 11.8.23

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A. Alternating 1:15 x 10 Rounds Odd Rounds: Kettlebell Or Dumbbell Farmer Carry 5 x 100M Even Rounds: Kettlebell or Dumbbell Front Rack Carry 5 x 100M B. For Time 21-15-9 Reps Of: Hang Power Clean 61/43 15-12-9 Reps…