WOD 11.8.24

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A. For Load Snatch Complex Part 1: EMOM x 5 Minutes 3 High Hang Muscle Snatch Part 2: E2MOM x 6 Minutes 2 High Hang Snatch @ 60% Part 3: E2MOM x 6 Minutes 1 Hang Snatch @ 65% B. For Time "CrossFit Games Open 20.1" 10…

WOD 11.7.24

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A. For Load 6 Rounds 100' Mixed Grip Carry :45s Weighted Wall Sit B. For Max Reps 4 Rounds 1:00 Kettlebell Swing 1.5/1P 1:00 Double Under 1:00 Pull-up 1:00 Rest  

WOD 11.6.24

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A. Super Set 3 Rounds Weighted Strict Bar Dip @ 20X0 10-10-10 Straddle Plate Front Raise @ 20X0 10-10-10 Weight Plate Turkish Sit Up @ 20X0 10-10-10 B. For Time 3 Rounds 400M Run 20 DB Farmer Carry Walking…

WOD 11.5.24

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A. For Load Clean Complex Part 1: E2MOM x 6 Minutes 3 High Hang Clean + 1 Jerk @ 50% Part 2: E2MOM x 6 Minutes 1 High Hang Clean + 1 Hang Clean + 1 Jerk @ 55% Part 3: E2MOM x 6 Minutes 1 Hang Clean + 1 Clean + 1 Jerk…

WOD 11.4.24

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A. For Load Super Set Weighted Pull-up 5-5-5-5-5 Dumbbell Pullover 10-10-10-10-10 B. For Max Rounds and Reps 7 Minute AMRAP 10 Box Jump 24/20" 3 Bar Muscle-up  

WOD 11.3.24

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For Max Calories E4MOM x 5 Rounds 30 Russian Kettlebell Swing 1.5/1P Max Calorie Row In Remaining Time – Rest 1:00 Between Rounds – Score Is Total Calories Across The 5 Rounds  

WOD 11.2.24

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A. For Time 3 Rounds 15 Push Press 61/43 15 Toes-to-Bar 10:00 Minute Time Cap B. For Load On A 10:00 Clock, Establish A Heavy... 3-rep Push Press  

WOD 11.1.24

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A. For Max Reps 3 Rounds, Althernating Each Minute Of... Minute 1: 20 Wall Ball 20/14#, 10/9' Minute 2: 15 Box Jump 24/20" Minute 3: 10 Deadlift @ 55% 1RM Minute 4: Max Rep Ring Muscle-up Minute 5: Rest – Score Is Max…

WOD 10.31.24

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For Max Reps Happy Halloween FitFam! "The Ghost" 6 Rounds, 1 Minute Per Station For Max Reps Of... Station 1: Row Calorie Station 2: Burpee Station 3: Double Under Station 4: Rest – Rotate Immediately To The Next Station…

WOD 10.30.24

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A. For Load E2MOM x 10 Minutes Snatch Complex 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat B. For Time 21-15-9 Reps Of... Hang Power Snatch Overhead Squat – Perform With 43/29 Barbell &nb…