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W.O.D.
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120916 Friday WOD
Strength Clean 5-3-3-1-1-1 to 85% WOD 6 min AMRAP 12 Jumping Lunges 3 HSPU
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120816 Thursday WOD
Skill HSPU work WOD 11.1 OPEN WOD 10 min AMRAP 30 DU 15 Power Snatch (75/55)
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120716 Wednesday WOD
Strength BS 3×5 75% tempo FS 5×5 75% tempo WOD 8 min AMRAP 4 manmakers while your partner rows *score is total meters on rower
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120616 Tuesday WOD
WOD 12 Days of Christmas (last performed 12/23/15) 1 Snatch (135/95) 2 Thruster 3 strict pullups 4 cleans (full) 50 DU 6 Front Squat 7 T2B 8 KB swing 9… Continue reading
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120516 Monday WOD
WOD 8 min AMRAP 20 wall balls 10 Pullups REST 5 min AMRAP 10 Thrusters (115/75) 5 Bar MU or Dips
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120316 Saturday WOD
Strength Back Squat 70% 5×5 3233 3 min clock WOD 100 KB Snatches for time (53/35) *any combination right arm/left arm *7 min time cap *sub KB C&J
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12116 Thursday WOD
It’s December!!! Happy belated birthday to Mioara!! Skill Healthy Shoulders WOD Clean Ladder
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113016 Wednesday WOD
Double Under 3 min WOD – thanks to Josh Everett for this challenging WOD! 20 min AMRAP 1,2,3,4,5,6,7,8,9,10…. Deadlift 185/135 Pushups
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112916 Tuesday WOD
Strength Back Squat 70% 5×8 3233 Front Squat 70% 3×5 3232 WOD 7 min AMRAP 10 CTB 10 Power Cleans (135/95)
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…Workout of the Day
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03/23/2025 Sunday Workout
WARM UP1 ROUND1:00 Cardio Choice5 Up Dog to Down Dog10 Alt Piked Toe Tap3/3 Groiners with a Twist10 Superman Lifts10 Hollow Rocks Into 2 ROUNDS1:00 Cardio Choice10/10 DB/KB Deadlifts +… Continue reading
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