WOD 6.15.24

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A. For Completion 3 Rounds 100M Sandbag Bear Hug Carry 50M Single Arm Overhead Carry, Arm 1 50M Single Arm Overhead Carry, Arm 2 100M Sandbag Bear Hug Carry B. For Time 15-9-6 Reps Of... Bar Muscle-up Strict Shoulder…

WOD 6.14.24

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A. For Time 30 Sumo Deadlift High-pull 34/25 1:00 Plank Hold 30 Lateral Burpee Over Barbell 1:00 Plank Hold 30 Sumo Deadlift High-pull 34/25 1:00 Plank Hold 30 Lateral Burpee Over Barbell – Plank hold time is accumulated. B.…

WOD 6.13.24

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A. Super Set E2MOM x 12 Minutes For Load: 2 Hang Squat Clean - Build To A Heavy Set Of 2 Skill Work: Handstand Push-up Prep and Practice B. For Time 21-15-9 Reps Of... Handstand Push-up Hang Squat Clean 52/34 …

WOD 6.12.24

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A. For Time 7 Rounds 200M Run 10 Dumbbell Box Step Over 35/20#, 24/20" – Use Two Dumbbells B. For Time 25 Strict Pull-up 10 Minute Time Cap  

WOD 6.11.24

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A. For Load Split Jerk 3-3-3-2-2-2-1-1-1 B. For Time 27-21-15 Reps Of... Knee-to-Elbow Hand Release Push-up Russian Kettlebell Swing 2P/1.5P  

WOD 6.10.24

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"Kelly Brown" 5 Rounds For Time 440M Row 10 Box Jump 30/24" 10 Deadlift 125/84 10 Wall Ball 20/14#, 10/9' 25:00 Minute Time Cap 2024 CrossFit Service Cup workout 3 and tribute to Kelly Brown, CrossFit Kids Seminar Staff Flowmaster…

WOD 6.9.24

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A. On A 12 Minute Clock, Perform... 2-4-6-8-10… Dumbbell Hang Power Clean 50/35# Ring Dip 4-8-12-16-20… Double Under B. For Load 5 Rounds 100M Farmer Carry 2:00 Rest Between Rounds  

WOD 6.8.24

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A. "Randy" 75 power snatches (25/34 kg) Service Cup workout 2 and Hero workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on February 7, 2008. 10 Minute Time Cap Compare To March 27,…

WOD 6.7.24

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"Daniel" 50 Pull Up 400M Run 21 Thruster 43/29kg 800M Run 21 Thruster 43/29kg 400M Run 50 Pull Up Service Cup workout 1 and Hero workout in honor of Daniel Crabtree who was killed in action on June 8, 2006, serving in Al Kut, Iraq. 20…

WOD 6.6.24

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A. For Load Back Rack Lunge 6-6-6-6-6+ B. For Time 100 Burpee To Target – Target 6 inches above reach.