Work Out of the Day for Crossfit.

WOD 7.23.24

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A. For Load and Quality 4 Rounds 25 Hollow Rock 1:00 Strict Muscle-up or Muscle-up Practice 1:00 Handstand Walk or Handstand Walk Practice B. For Time 100/75 Calorie Row 100 Box Jump Over 24/20" 1000M Run …

WOD 7.22.24

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A. For Load Clean 5-5-4-4-4-4-4-3-3-3 B. "The Cheif" For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans 61/43 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP. Compare To May…

WOD 7.21.24

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A. For Total Time 5 Rounds 12 Alternating Box Step-up 24/20" 6 Bar Muscle-up 2:00 Rest 5 Rounds 12 Alternating Box Step-up 24/20" 3 Wall Walk B. For Quality Midline Conditioning 10 Minute AMRAP 20 Seated Leg…

WOD 7.20.24

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A. For Total Time 5 Rounds 12 Alternating Box Step-up 24/20" 6 Bar Muscle-up 2:00 Rest 5 Rounds 12 Alternating Box Step-up 24/20" 3 Wall Walk B. For Quality Midline Conditioning 10 Minute AMRAP 20 Seated Leg…

WOD 7.19.24

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For Time "Small" 3 Rounds 1000M row 50 Burpee 50 Box Jump 24/20" 800M Run Perform Individually Or With A Partner  

WOD 7.18.24

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A. For Load 5 Rounds 3 Weighted Pull-up 3 Weighted Dip B. For Time 21-15-9 Reps Of... Pull-up Dumbbell Clean and Jerk - Arm 1 50/35# Dumbbell Clean and Jerk - Arm 2 50/35# – 10 Minute Time Cap 2 Minute Rest,…

WOD 7.17.24

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B. For Load Clean 5-5-5-4-4-4-4-4 B. For Max Rounds 12 Minute AMRAP 10 Calorie Row 3 Thruster 84/56 12 Calorie Row 3 Thruster 14 Calorie Row 3 Thruster – Add 2 Calories Each Round Until Time Expires …

WOD 7.16.24

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A. For Quality 3-Part Pull + Push Conditioning EMOM x 6 Rounds 5 Bar Muscle-Up EMOM x 5 Rounds 4 Defecit Handstand Push-up EMOM x 4 Rounds 1 Legless Rope Climb + 1 Rope Climb B. For Time 10-20-30-40-50 Sit-up 100-200-300-400-500M Run –…

WOD 7.15.24

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A. For Load 1. Snatch Accessory Work Every 2:00 x 5 Rounds 3 Snatch Deadlift + 1 Snatch High Pull 3-5 Minute Rest 2. Snatch Complex Every 2:00 x 5 Rounds 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch B.…

WOD 7.14.24

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A. For Completion E4MOM x 5 Rounds 400M Run 2 Legless Rope Climb – Rest Remaining Time – Score Is Slowest Round B. For Max Distance On An 8:00 Clock... 6 Attempts At Max Distance Broad Jump Compare To September…