WOD 6.5.24

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A. For Total Time 1000/800M Row – Rest 4:00 750/650M Row – Rest 3:00 500/400M Row – Rest 2:00 250/200M Row B. For Quality Accumulate A 3:00 L-Sit Hold  

WOD 6.4.24

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A. Super Set Split Jerk 3-3-3-3-2-2-2-1-1 Skill Work Wall Walk Prep and Practice B. For Total Rounds 12 Minute AMRAP 50' Single Arm Dumbbell Overhead Lunge 2 Wall Walk 25 Sit-up 2 Wall Walk &nbs…

WOD 6.3.24

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A. For Load Power Clean 5-5-3-3-3-1-1-1-1 Lift Every 3 Minutes B. For Load and Height Alternating EMOM x 10 Minutes Minute 1: 5 Weighted Pull-up Minute 2: 5 30/24" Box Jump  

WOD 6.2.24

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A. 20 Minutes To Establish... Max Meters On Any Equipment B. Giant Set Bench Press 10-8-8-6-6 Strict Toes-to-Bar 5-5-5-5-5 Strict Dip 10-10-10-10-10  

WOD 6.1.24

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A. Super Set On A 10 Min Clock, Build To A Heavy... 2-rep Thruster Skill Work Rope Climb Practice B. "Tommy V" 21 Thruster 52/34 12 Rope Climb 15 Thruster 52/34 9 Rope Climb 9 Thruster 52/34 6 Rope Climb Compare…

WOD 5.31.24

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A. For Quality 4 Rounds 25 Seated Leg Raise Over Object 5 L-Pull Up 5 Wall Walk B. For Max Reps 15 Minute AMRAP 3-6-9-12...+3 Reps Every Round Of... V-up Russian Kettlebell Swing 1.5/1P Calorie Row, Bike, or Ski -…

WOD 5.30.24

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A. For Load EMOM x 10 Minutes 1 Snatch Pull 1 Power Snatch 1 Overhead Squat 1 Squat Snatch B. 2018 CF Regioinal Workout 4 2 Rounds For Time 10 Snatches 79/56 12 Bar-facing Burpee Right into… 2 Rounds For Time 10…

WOD 5.29.24

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A. Super Set Split Jerk 5-5-4-4-4-3-3 Skill Work Double Under Practice B. For Fastet Round E3MOM x 5 Rounds 40 Double Under 20 Wall Ball 20/14#, 10/9' – Rest the remainder of each interval. – Score is the…

WOD 5.28.24

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A. For Time 21-15-9 Reps Of... Dumbell Deadlift 50/35# - Use Pair Of Dumbbell 42-30-18 Reps Of... Box Step-Up 24/20" 10 Minute Time Cap B. For Max Calories 12 Rounds :30s Row/Ski/Bike :30s Rest …

WOD 5.26.24

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A. For Load and Quality 4 Rounds 50' Front Rack Lunge Rest 3 Minutes Between Rounds B. For Time 100 Double Under 50 Alternating Dumbbell Snatch 50/35# 100 Double Under