WOD 6.28.23

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A. Super Set Deficit Deadlift 5-5-5-5-5 Front Foot Elevated Split Squat (Knee-Over-Toe) 8-8-8-8-8 / leg B. "Christine" 3 Rounds For Time 500M Row 12 Deadlift @ Bodyweight 21 Box Jump 20"

WOD 6.27.23

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A. Super Set E3MOM x 5 Rounds Bench Press 5-3-1-1-1 Single Arm Dumbbell Row 8-8-8-8-8 / arm B. For Time 27-21-15-9-6-3 Reps Of Wall Ball 20/14#, 10/9' Hang Power Snatch 35/25

WOD 6.26.23

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A. Super Set For Quality 3 Rounds 6 Weighted Lateral Box Step-up - Left 6 Weighted Lateral Box Step-up - Right 20s Hollow Hold 100 Ft. Single Arm Farmers Carry - Left 100 Ft. Single Arm Farmers Carry - Right Athlete Choice…

WOD 6.25.23

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A. Super Set Every 2:30 x 5 Rounds Romanian Deadlift 10-8-6-4-2 Pendlay Row 10-8-6-4-2 Round 1: 10 Reps Round 2: 8 Reps Round 3: 6 Reps Round 4: 4 Reps Round 5: 2 Reps B. For Time: Buy-in: 400M Run 40-30-20-10…

WOD 6.24.23

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A. 15 Minutes To Establish A Heavy Clean Complex... 1 Rep Of Each Of The Following Movements: Squat Clean + Hang Squat Clean + Front Squat + Jerk B. "Stonewall" 15 Minute AMRAP 6 Squat Clean 61/43 28 Double Under 6 Shoulder-to-Overhead…

WOD 6.23.23

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A. 15 Minutes To Establish A Heavy Snatch Complex 1 Rep Each Of The Following Movements: Snach Pull + Hang Power Snatch B. E3MOM x 15 Minutes (5 Rounds) "Alphabet Soup" A. 250M Row B. 10 Box Jump 30/24 C. 2 Muscle Up Rotate…

WOD 6.22.23

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A. Super Set Back Squat 2-4-6-8-10 2 @ 65% 4 @ 60% 6 @ 55% 8 @ 50% 10 @ 45% Skill Work Kettlebell Snatch Prep + Progression B. 12 Minute AMRAP 10 Single Arm Kettlebell Snatch - Left 1.5/1P 20 Wall Ball 20/14#,…

WOD 6.21.23

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A. Super Set Sumo Deadlift 3-3-3-3-3 Assisted Nordic Hamstring Curl 40X0 4-4-4-4 B. 21-18-15-12-9-6-3- Reps Of Sumo Deadlift High Pull 34/25 Push Jerk 34/25 Courtesy Of CrossFit.com

WOD 6.20.23

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A. Super Set Overhead Squat 3-3-3-3-3 GHD Sit-up 10-10-10-10-10 B. 20 Minute AMRAP 5 Chest-to-Bar Pull-up 10 Ring Dip 15 Overhead Squat 43/30 Compare to June 9, 2016

WOD 6.19.23

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A. Super Set E3MOM x 9 Minutes (3 Rounds) Bench Press 3-3-3 Round 1: 3 @ 72% 1RM Bench Press Round 2: 3 @ 82% 1RM Bench Press Round 3: 3 @ 92% 1RM Bench Press Seated Rear Delt Fly 20X0 8-8-8 Skill Work Handstand Walk…