WOD 1.20.23

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A. Every 1:30 For 6 Rounds Odd Rounds: Single Leg Split Stance RDL 20X0 - Right Leg 8-8-8-8-8-8 Even Rounds: Single Leg Split Stance RDL 20X0 - Left Leg 8-8-8-8-8-8 B. 14 Minute AMRAP 11 Ring Row 7 Dumbbell Deadlift…

WOD 1.19.23

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A. Establish a 1RM Squat Clean B. For Time* 21 Bar Facing Burpee 21 Back Squat 61/43 15 Bar Facing Burpee 15 Front Squat 61/43 9 Bar Facing Burpee 9 Overhead Squat 61/43 *12 Minute Time Cap

WOD 1.18.23

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A. Super Set E3MOM For 5 Rounds Landmine Meadows Row 20X0 10-10-10-10-10 / arm Weighted Dip 20X0 3-3-3-3-3 B. For Time 50/40 Calorie Row 50 Kettlebell Clean From Floor* 1.5/1P 50 Toes-to-Bar 50 Kettlebell Snatch…

WOD 1.17.23

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A. 5 Rounds For Load And Quality 40 Seconds Alternating Dumbbell Bicep Curl 20 Seconds Rest 40 Seconds Standing Tricep Extention 20 Seconds Rest 40 Seconds Forearm Plank Hold 20 Seconds Rest B. For Time 5 Rounds 12…

WOD 1.16.23

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A. Super Set E3MOM For 5 Rounds Deadlift 5-5-5-5-5 Front Rack Reverse Lunge (KB or DB) 6-6-6-6-6 / leg Skill Work Pistol Prep and Progressions B. AMRAP Party 5 Minute AMRAP 2-4-6-8-10…etc* Russian Kettlebell…

WOD 1.15.23

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A. Super Set Pause Push Press (2 second pause at dip) 3-3-3-3-3 Skill Work Handstand Holds + Walks B. For Time 15 Devils Press 50/35# 25 Air Squat 12 Devils Press 25 Air Squat 9 Devils Press 25 Air Squat 6 Devils…

WOD 1.14.23

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A, Clean & Jerk Complex Every 1:30 For 8 Rounds 1 Power Clean + 1 Push Jerk + 1 Split Jerk A. For Time 400M Run 21 Clean & Jerk 61/43 400M Run 15 Clean & Jerk 400M Run 9 Clean & Jerk

WOD 1.13.23

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A. Super Set E2MOM For 5 Rounds Front Squat 1201 5-5-5-5-5 Strict Hanging Leg Raise 5-5-5-5-5 B. CrossFit Games Open 15.5 27-21-15-9 Reps For Time Of: Calorie Row Thrusters 43/30

Epic Bridge Run 2023

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Another Epic Bridge Run is in the books. This year the workout was "Throw Something". Which goes as follows: 10 Minute AMRAP 15 MB Clean Throws 10 Push up 15 MB Squat tosses 10 Plank or HS Shoulder Taps Then run the 1.5…

WOD 12.18.22

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A. Super Set Back Squat 4141 4-4-4-4-4 DB or KB Split Stance RDL 2121 5-5-5-5-5 / leg B. 20 Minute AMRAP 40/30 Calorie Row 12 Body Saw 12 Alternating KB or DB Suitcase Carry Lunge 1.5/1P 100M Farmers Carry 1.5/1P …