WOD 5.9.2025

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A. For Max Rounds "Cindy" 20 Minute AMRAP 5 Pull-up 10 Push-up 15 Air Squat Compare To May 6, 2024 Optional: Wear A 20/14# Vest B. For Quality 3 Rounds :30 Single-arm Ring Plank Hold - Right Arm :30 Single-arm…

WOD 5.8.2025

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A. For Load Clean Strength Week 5 Wave 1: 3 @ 50% 2 @ 55% 1 @ 60% Wave 2: 3 @ 55% 2 @ 60% 1 @ 65% Wave 3: 3 @ 60% 2 @ 65% 1 @ 70% B. For Time 5 Rounds 10 Dumbbell Deadlift 10 Dumbbell Hang Power Clean 10…

WOD 5.7.2025

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A. For Time Partner Workout, In Teams Of 2 500M Row 50 Handstand Push Ups 500M Row 50' Handstand Walk 50 Kettlebell Swing 1.5/1P 50' Handstand Walk 500M Row 20 Wall Walks 500M Row B. For Load and Quality Alternating…

WOD 5.6.2025

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A. For Time 2 Rounds 200M Run 15 Back Squat 61/43 200M Run 12 Front Squat 61/43 200M Run 9 Overhead Squat 61/43 A. For Load 4 Rounds 100 Ft. Front Rack Carry – Athletes Choice On Carry Equipment – Kettlebell,…

WOD 5.5.2025

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A. For Time Calorie row 25/20-20/16-15/12-10/8-5/4 Toes-to-Bar 20-16-12-8-4 B. For Skill and Quality Alternating EMOM x 14 Minutes Minute 1: 1-3 Strict Muscle-up Minute 2: 3-5 Candlestick  

WOD 5.4.2025

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A. For Time Partner Workout, In Teams Of 2 500M Row 50 Handstand Push Ups 500M Row 50' Handstand Walk 50 Kettlebell Swing 1.5/1P 50' Handstand Walk 500M Row 20 Wall Walks 500M Row B. For Load and Quality Alternating…

WOD 5.3.2025

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A. For Load E2MOM x 5 Rounds 5 Deadlift B. For Time 3 Rounds 50 Double Under 12 Deadlift 102/70 Immediately Into… 800M Run  

WOD 5.2.2025

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A. For Load Strict Press 2-2-2-2-2+ For Time 1000M/800M Row 10/10 Single Arm Kettlebell Clean 750M/600M Row 10/10 Single Arm Kettlebell Shoulder-to-Overhead 500M/400M Row 10/10 Single Arm Kettlebell Clean & Jerk 250M/200M…

WOD 5.1.2025

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A. For Max Reps E5MOM x 5 Rounds 10 Bench Press Max Rep Chest-to-Bar Pull-up – Rest the remainder of each interval. – Weighted Vest Optional. – Partner Up. B. For Load And Quality Alternating EMOM x 10 Minutes Minute…

WOD 4.30.2025

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For Time "Kelly" 5 Rounds 400M Run 30 Box Jump 24/20" 30 Wall Ball 20/14#, 10/9' 30:00 Time Cap – Compare To November 11, 2022