WOD 1.6.24

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20 Minute AMRAP 1 Muscle-up 50M Run 2 Muscle-up 100M Run 3 Muscle-up 150M Run 4 Muscle-up 200M Run Add +1 Muscle-up and +50M To The Run Each Round Until Time Expires.  

WOD 1.5.24

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A. Super Set Sumo Deadlift 3-3-3-3-3 Skill Work Handstand Practice - Walk and Push-up B. For Time 7 Rounds 10 Sumo Deadlift High Pull 43/29 10 Handstand Push-up  

WOD 1.4.24

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A. For Load Back Squat 10-10-7-7-4-4-1-1 B. For Time 5 Rounds 6 Front Squat 84/57 8 Chest-to-Bar Pull-up 10 Burpee Box Jump Over 24/20"  

WOD 1.3.24

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A. Accessory Work 4 Rounds 5 Box Jump 10 Dumbbell Lunge 15 Weighted GHD Hip Extension Increase Box Jump Height and Load Each Round B. For time 21-18-15-12-9-6-3 Reps Of: Calorie Row Complete 2 KB Turkish get-ups/arm…

WOD 1.2.24

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A. Super Set Clean 5-5-5-5-4-4-4 Skill Work Double Under Prep and Progression B. For Time 400M Run Buy In 5 Rounds 10 Alternating Single Arm DB Hang Squat Clean 50/35# 30 Double Unders 400M Run Cash Out …

Epic Bridge Run XV - 2024 In The Books

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We had a great start of the new year at the Golden Gate Bridge again. This year we were joined by some friends from CrossFit Novato. It is always great to get outside and do a workout with a bit longer time domain than we are used to working…

WOD 12.31.23

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Partner Workout 20 Minute AMRAP 23 Box Jump Over 24/20" 23 Power Snatch 43/29KG 23 Overhead Squat 43/29 23 Knees-to-Elbow 23 Calorie Row  

WOD 12.30.23

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A. Super Set Bottom-to-Top Front Squat 3-3-3-3-3-3 Skill Work Pull-up Prep and Progression B. Four 4 Minute AMRAP 4 Minute AMRAP Of: 3 Hang Power Clean 61/43KG 6 Shoulder-to-Overhead 61/43KG 9 Lateral Burpee Over…

WOD 12.29.23

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A. Super Set E2MOM x 7 Rounds Front Rack Lunge 6-6-6-6-6-6-6 (alternating, 3 / leg) Skill Work Double Under Prep and Progression B. For Time 5 Rounds 75 Double Under 20 Hand Release Push-up &nb…

WOD 12.28.23

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A. Skill Work E2MOM x 5 Rounds 1-5 Rep Ring or Bar Muscle-up On last round, if you have RMU or BMU, do as many reps as possible B. For Max Calories EMOM 5: :35 max-calorie row EMOM 5: :40 max-calorie row EMOM…