WOD 8.3.21

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A. Superset Front Squat 2-2-2-2-2 Strict Pull Up 2-2-2-2-2 B. For time: 9-7-5 reps of: Bar Muscle Up Overhead Squat 75/52KG

WOD 8.2.21

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A. Superset Bench Press 3-3-3-3-3 Hip Extension 5 x 15-25 reps B. As many rounds as possible in 15 minutes: 20 Box Jump 24/20" 15 Burpee 10 Dumbbell Snatch, alternating 70/50LB

WOD 8.1.21

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A. Every minute for 8 minutes: 6 Front Rack Lunge B. 10 rounds for max reps: In 1 minute, perform: 100M Run 10 Wall Ball 20/14LB, 10/9FT Max Rep Toes to Bar Rest 1 minute between rounds.

WOD 7.31.21

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A. Work up to a heavy Snatch, Double B. "2008 Crossfit Games - Deadlifts and Burpees" 5 rounds for time: 5 Deadlift 125/84KG 10 Burpee Compare to January 3, 2018.

WOD 7.30.21

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A. For time: 50 Turkish Get Up 50/35LB 10 minute time cap. Compare to April 7, 2020. B. "Angie" For time: 100 Pull Up 100 Push Up 100 Sit Up 100 Squat

WOD 7.29.21

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 10 minutes: 15 Kettlebell Swing 1.5/1P 10 FT Handstand Walk 15 Kettlebell Swing 20 FT Handstand Walk 15 Kettlebell Swing 30 FT Handstand Walk -Or- 15 Kettlebell…

WOD 7.28.21

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A. Superset Deadlift 5-5-5-5-5 L-Sit 5 x 20 Sec B. 5 rounds for time: 400M Run 15 Sumo Deadlift High Pull 43/30KG

WOD 7.27.21

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A. 6 rounds for max reps: From 0:00-1:00, perform: One unbroken set of Strict Pull Ups From 1:00-2:00, perform: One unbroken set of Strict Handstand Push Ups B. For time: 30 Box Jump 24/20" 30 Dumbbell Snatch 50/35LB 30…

WOD 7.26.21

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A. Every minute for 6 minutes: 1 Squat Clean 2 Push Jerk 1 Split Jerk B. As many rounds as possible in 20 minutes: 1 Round of "The Chief" 1 Rope Climb 2 Rounds of "The Chief" 2 Rope Climb 3 Rounds of "The Chief" 3…

WOD 7.25.21

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A. Superset Snatch Balance 5-5-5-5-5 Hip Extension 20-20-20-20-20 B. For time: 40/28 Calorie Row 40 Med Ball Sit Up 20/14LB 30/21 Calorie Row 30 Med Ball Sit Up 20/14 Calorie Row 20 Med Ball Sit Up 10/7 Calorie…