Today’s WOD

2-5-2019

It’s almost here Str/Skill:6×1+1Hi Hang Snatch + Low Hang Snatch55%,60%,65%,70%,2×75% WOD:14min AMRAP15 Wall Balls25ft Dumbell Over HeadWalking Lunge Left Hand8 Dumbell Snatch (4L/4R)25ft Dumbell Over HeadWalking Lunge Right Hand (20/14,50/35)

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2-4-2019

Its gonna be epic Str/Skill: 7×1 Squat Clean & Jerk WOD: 12min AMRAP15 Air Squats10 Push Ups5 Clean & Jerks (95/65)

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2-2-2019

Saturday!!!!!!!! Str/Skill:6×4 Deadlifts @80% WOD: 13min AMRAP9 Deadlifts9 Box Jumps (225/155, 24/20)

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2-1-2019

Bye Joe Str/Skill:5×3 Bench Press12 min to find a heavyFor the day. WOD:21/918/915/912/99/9Wall balls/ Push Press (20/14,95/65)

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1-31-2019

Outside the zone. Str/Skill:1a) 5×7 Strict Pull Ups1b) 5×10 Ring Dips WOD: Row 5K meters

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1-29-2019

Simple fun Str/Skill: 6 attemptsof a Max1 Power Clean1 Squat Clean2 Front Squats WOD: 75 D/U21 Hang Power Cleans10 HSPU50 D/U15 Hang Power Cleans10 HSPU25 D/U9 Hang Power Cleans10 HSPU (115/85)

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1-28-2019

Its begins! Str/Skill: 5×3 Push Press@80% WOD: CrossFit Games Open 17.1 10 Dumbell Snatches15 Burpee box jump overs20 Dumbell Snatches15 Burpee box jump overs30 Dumbell Snatches15 Burpee box jump overs40 Dumbell Snatches15 Burpee box jump overs50 Dumbell Snatches15 Burpee box jump overs(50/35,24/20)

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1-25-2019

Last day! Str/Skill: 2minMax CalASSAULT Bike WOD: 2rds45 Double Unders9 ThrustersThen 2 min Max Burpees (95/65)  

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1-24-2019

Practice makes, you already no. Str/Skill: Over Head Walking Lunge2x w/Bar2x w/Dumbell WOD: 10 Rds15 Wall Balls10 Push Ups5 Box Jump Overs (20/14,24/20)

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