WOD 9.17.23

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A. Running Time Trials 4 x 400M Run, Rest 2 Minutes Between Rounds B. For Time 3 Rounds 20 Burpee-to-Target 30 Toes-to-Bar 40 Dumbbell Farmer Carry Lunge 50/35# 20 Minute Time Cap  

WOD 9.16.23

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Partner Workout "31 Heroes" 31 Minute AMRAP (As Many Reps As Possible) In Teams Or 2, Perform: 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″)

WOD 9.15.23

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A. Super Set 20M Prowler Push 1-1-1-1-1 100Ft Single Arm Farners Carry 1-1-1-1-1 B. For Time 21 Deadlift 102/70KG 9 Wall Walks 15 Deadlift 102/70KG 7 Wall Walks 9 Deadlift 102/70KG 5 Wall Walks 10 Minute Time…

WOD 9.14.23

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A. EMOM x 10 Rounds 1 Rep Of Bear Complex 1 Rep Of The Complex Is: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press B. 15 Minutes AMRAP 10 Front Squat 10 Front Rack Lunge 10/7 Caloriie…

WOD 9.13.23

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A. Super Set Bench Press 6-6-6-AMRAP Skill Work Toes-to-Bar Prep and Progression Single Under Crossover Prep and Progression B. As many reps as possible in 12 minutes: 2 Push Press 61/43KG 2 Toes to Bar 20 Single…

WOD 9.12.23

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A. Every 1:15 x 11 Rounds 1. Snatch Complex 1-1-1-1-1-1-1-1 1 Hang Squat Snatch + 1 Overhead Squat 2. Deficit Snatch Deadlift 3-3-3 B. For Time 20-15-10-5-10-15-20 Wall Ball 20/14#, 10/9' Sumo Deadlift High Pull…

WOD 9.11.23

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"Never Forget" 9/11 Tribute WOD For time: Buy-in: 2001M Row Directly Into: 4 Rounds 9 Cluster 61/43KG 11 Strict Pull-up 25 Minute time Cap

WOD 9.10.23

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A. Superset Bent Row 3-3-3-3-3 Skin The Cat 2-2-2-2-2 B. As many rounds as possible in 12 minutes: 2 Devils Press 50/35# 4 Renegade Row 50/35# 8 Lateral Burpee Over Dumbbell

WOD 9.9.23

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"Jack" As many rounds as possible in 20 minutes: 10 Push Press 52/35KG 10 Kettlebell Swing 1.5/1P 10 Box Jump 24/20" U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces…

WOD 9.8.23

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A. Superset Single Leg Romanian Deadlift 10-10-10-10-10 Skill Work Muscle Up Prep and Progression B. For Time 10 rounds 200M Run 3 Ring Muscle Ups Courtesy of CrossFit.com