WOD 9.27.24

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A. For Load and Quality Alternating EMOM x 16 Minutes Minute 1: 5 Weghted Strict Chin-up Minute 2: 10 Barbell Bent Row Minute 3: 10 Cuban Press Minute 4: 15 Barbell Skull Crusher B. For Time For time: 50 Deadlift 50…

WOD 9.26.24

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A. Super Set E2MOM x 10 Minutes 1) 1 Clean To Overhead Complex [1 Clean Pull + 1 Hang Power Clean + 2 Shoulder-to-Overhead] 2) Skil Work: Double Under Practice and Prep B. For Time Legends Championship Online Qualifier…

WOD 9.25.24

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A. Super Set Strict Press 1-1-1-1-1-1-1 Rest 2 Minutes Between Sets. Final Set Is Heaviest Load. B. For Time 3000M Row  

WOD 9.24.24

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Hero Workout "Badger" 3 Rounds For Time 30 Squat Cleans 43/29 30 Pull-up 800M Run – 30:00 Time Cap In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007. –…

WOD 9.23.24

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A. For Height and Load 4 Rounds 5 Box Jump 10 Dumbbell Alternating Lunge 15 Weighted GHD Hip Extension B. For Rounds and Reps 15 Minute AMRAP 50M Double Kettlebell Front Rack Carry 1.5/1P 10 Burpee-to-Target (12 …

WOD 9.22.24

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A. For Load E2MOM x 10 Minutes 1 Shoulder-to-Overhead Complex [1 Push Press + 3 Push Jerk] B. For Rounds and Reps 12 Minute AMRAP 3-6-9-12-15...+3 Reps Each Movement Each Round Of... Sit-up Push Jerk 52/34 …

WOD 9.21.24

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A. "Wyk" 5 Rounds For Time 5 Front Squat 102/70 5 Rope Climb 400M w/Plate 20/10kg – 30:00 Time Cap Today we honor Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment,…

WOD 9.20.24

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A. For Load Strict Press 3-3-3-3-3+ B. "J.T." 21-15-9 Reps For Time Of... Handstand Push-up Ring Dip Push-up Honoring Petty Officer 1st Class Jeff Taylor, who was killed on June 28, 2005, while conducting combat…

WOD 9.19.24

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A. For Load E2MOM x 14 Minutes Weighted Pull-up 3-2-2-1-1-1-1 B. For Time 10 Rounds 12 Kettlebell Swing 1.5/1P 30 Double Under – 15:00 Time Cap  

WOD 9.18.24

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A. For Total Distance 5 Rounds :20 Row/Ski/Bike :40 Rest :30 Row/Ski/Bike :30 Rest :40 Row/Ski/Bike :20 Rest :50 Row/Ski/Bike :10 Rest 1:00 Row/Ski/Bike 1:00 Rest B. For Load and Quality Alternating EMOM…