WOD 5.9.23

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A. Push or Carry - Athletes Choice (Choose Only One) Option 1. Work To A Heavy 20M Prowler Push Option 2. Work To A Heavy 100ft Farmers Carry B. Murph Prep Day 4 For Time 2 Rounds 800M Run 20 Pull-up 40 Push-up 60…

WOD 5.8.23

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A. Super Set Every 2:30 x 5 Rounds Staggered Stance Deadlift 11X1 - Left Leg 10-10-10-10-10 Staggered Stance Deadlift 11X1 - Right 10-10-10-10-10 GHD Back Extension 5-5-5-5-5 B. For Time 15 Rounds 2 Deadlift…

WOD 5.7.23

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A. 2 Part Front Squat Workout 1) 10 Minutes To Build To A Heavy... 4 Rep Front Squat Directly Into... 2) E2MOM x 4 Rounds One and One Quarter Front Squat 4-4-4-4 B. For Time* 5 Rounds 2 Wall Walk 10 Dumbbell Shoulder-to-Overhead…

WOD 5.6.23

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Partner Workout In Teams Of 2, Perform... 20 Rounds 3 Bar Facing Burpee 3 Power Clean 61/43 3 Front Squat 61/43 3 Push Jerk 61/43 3 Bar Facing Burpee

WOD 5.5.23

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A. Super Set E3MOM x 5 Rounds Goblet Cyclist Squat 3030 8-8-8-8-8 Barbell Good Morning 2010 10-10-10-10-10 B. Vest Fridays + Murph Prep Day 3 20 Minute AMRAP 200M Run 5 Pull-up 10 Push-up 15 Air Squat Wear…

WOD 5.4.23

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May The 4th Be With You Tribute WOD "Luke Skywalker" For Time 21 Burpee Box Jump Over 24/20" 5 Legless Rope Climb 1 Minute Handstand Hold 21 Burpee Box Jump Over 24/20" 4 Legless Rope Climb 1 Minute Handstand Hold 21 Burpee…

WOD 5.3.23

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A. Squat Snatch 3-3-3-3-3 B. For Time 3 Rounds 30 Dumbbell Snatch 50/35# 30 Toes-to-Bar Courtesy of CrossFit.com

WOD 5.2.23

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A. Split Jerk 3-3-3-3-3 Skill Work Handstand Walk B. 12 Minute AMRAP 9 Wall Ball 20/14#, 10/9' 6 Deadlift 61/43 3 Push Press 61/43

WOD 5.1.23

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A. Squat Clean 3-3-3-3-3 Skill Work Pull-up Prep and Progressions B. Murph Prep Day 1 5 Rounds For Time 400M Run 10 Wide Grip Pull-up 20 Push-up 30 Air Squat

WOD 4.30.23

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A. Super Set Strict Press 5-5-5-5-5 Skill Work Double Under Prep and Progression B. For Time Buy In: 400M Run, Directly Into... 50-40-30-20-10 Reps Of Shoulder-to-Overhead 43/30 Double Under Buy Out: 400M Run…