WOD 3.15.24

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CF Open 24.3  

WOD 3.14.24

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A. For Time 1000M Row 400M Run 750M Row 400M Row 500M Row 400M Row 250M Row 400M Row B. Skill Work 4 Rounds For Quality 25' Handstand Walk :30s Flutter Kicks 1 Minute Rest Between Rounds  

WOD 3.13.24

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A. For Load Snatch 5-5-5-4-4-4-4-4 5x3 @ 50-60% 4x5 @ 60-70% B. For Time 3 Rounds 15 Dumbbell Push Press 50/35# 50-ft Dumbbell Front Rack Walking Lunge 50 Double Under  

WOD 3.12.24

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A. Super Set 3 Rounds For Quality 10 Dumbbell Windmill / Side 10 Dumbbell Full Raise w/:15s Iso Hold At Half Rep Range Skill Work Bar Muscle-up Prep B. For Time 10 Rounds 3 Bar Muscle-up 5 Shuttle Run 1 Shuttle…

WOD 3.11.24

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A. For Load Shoulder Press 3-3-3-3-3+ B. Partner Workout 20 Minute AMRAP 10 Sumo Deadlift High Pull 34/25 10 Wall Ball 25/20#, 10/9' Each partner completes a full round before switching. One partner works at a time.…

WOD 3.10.24

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A. For Load 10 Minutes To Establish A Heavy... 1-rep Power Snatch B. For Time 3 Rounds 90 Air Squat 30 Russian KB swings 1.5/1P 10 Power Snatch 61/43  

WOD 3.9.24

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A2. Skill Work Every 1:15 x 10 Rounds 1-3 Bar Muscle-up B. For Total Reps Complete As Many Reps As Possible In 10:00 Of: 2 Chest-to-Bar Pull-up 2 Burpee Box Jump Over 24/20" 4 Chest-to-Bar Pull-up 4 Burpee Box Jump Over…

WOD 3.8.24

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CF Open 24.2  

WOD 3.7.24

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A. For Load Shoulder Press 5-5-5-5-5+ Max Reps On Last Set B. For Load 4 Rounds 100M DB Farmer Carry 1:00 Sand Bag Bear Hug Hold  

WOD 3.6.24

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A. For Load Snatch 5-5-5-5-4-4-4 5x4 @ 50-60% 1RM 4z3 @ 60-70% 1RM B. For Time 3 Rounds 400M Run 21 Knee-to-Elbow 12 Dumbbell Hang Squat Clean 50/35#