WOD 11.23.20

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A. Superset Front Squat 2-2-2-2-2 Skill Work Handstand Hold B. For time: 30-20-10 reps of: Thruster 35/25 Kettlebell Swing 2/1.5P compare to November 18, 2018.

WOD 11.22.20

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A. Every minute for 10 minutes 5 Deadlift Perform at 70% 1RM. B. As many rounds as possible in 10 minutes: 5 Box Handstand Push Up 10 Box Jump 24/20" 15 Abmat Sit Up

WOD 11.21.20

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A. Work up to a heavy Squat Snatch B. 4 rounds for time: 20 Power Snatch 43/30KG 50 Double Under Courtesy of crossfit.com

WOD 11.20.20

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A. Push Press 2-2-2-2-2 B. For time: 50 Dumbbell Hang Clean 50 Dumbbell Push Press 50 Renegade Row 50 Burpee Perform with a pair of 50/35LB Dumbbells. 15 minute time cap.

WOD 11.19.20

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A. Back Squat 3-3-3-3-3 B. 3 rounds for time: 400M Run 21 Goblet Squat 12 Dumbbell Snatch, alternating Perform with a 70/50LB Dumbbell

WOD 11.18.20

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A. Every minute for 10 minutes: Rope Climb Pick a number of reps and/or a modification that you can sustain for all 10 minutes: B. For time: 33-27-21-15-9 reps of: Box Jump 24/20" Push Up

WOD 11.17.20

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A. 4 rounds for max weight: Horsepower Complex Complete 7 unbroken sets of: 1 Snatch Deadlift 1 Hang Power Snatch 1 Overhead Squat 1 Back Squat 1 Wide Grip Behind the Neck Push Jerk B. As many rounds as possible in 8…

WOD 11.16.20

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A. With a 19 minute clock: 3 Min AMRAP: 20 Double Under 5 Burpee Rest 1 Minute 3 Min AMRAP: 5 Power Clean 61/43KG 10 V-Up Rest 1 Minute 3 Min AMRAP: 4 Push Press 61/43KG 12 Lateral Jump Over Barbell Rest 1 Minute 3…

WOD 11.15.20

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A. Split Jerk 2-2-2-2-2 B. For time: 35 Box Jump 24/20" 30 Double Kettlebell Front Rack Box Step Over 1/.75P, 24/20" 25 Box Jump 20 Double Kettlebell Front Rack Box Step Over 15 Box Jump 10 Double Kettlebell Front Rack Box…

WOD 11.14.20

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A. Deadlift 3-3-3-3-3 B. 6 rounds for time: 15 Dumbbell Deadlift 10 Dumbbell Push Press 5 Devils Press Perfrom with a pair of Dumbbells 50/35LB. 12 minute time cap.