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WOD’s for Apr. 11th-16th

Monday 4.11 Deadlift 1RM Every 2:00 x 6 Sets Set 1: 5 reps @ 50% Set 2: 3 reps @ 60% Set 3: 2 reps @ 70% Set 4: 1 rep @75% Set 5: 1 rep @ 80% Set 6: 1 rep @ 85% Every 3:00 minutes x 4 sets[…]

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WOD’S for Apr. 4th-9th

Monday 4.4 Back Squat 12 Minutes to establish a 10 rep max Every 2:30 x 2 Drop sets 10% off 10 rep max WOD: For Time 100 Med ball cleans Every Minute including [0:00] 1 Power snatch Bar load – 125/85 100/70 75/55 Tuesday 4.5 AMRAP 20 40 Calorie, Row[…]

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WOD’S for Mar. 28th – Apr. 2nd

Monday 3.28 For Time 200m row 20 Ab mat sit ups 200m row 19 Ab mat sit ups 200m row 18 Ab mat sit ups …. 200m row 1 Ab mat sit up Tuesday 3.29 Back Squat 12 Minutes to establish a 8 rep max Every 2:30 x 2 Drop[…]

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WOD’s for March 21st-26th

Monday 3.21 Deadlift Every 2:30 x 6 Sets Set 1: 5 @ 65% Set 2: 5 @ 70% Set 3: 5 @ 75% Set 4: 3 @ 80% Set 5: 3 @ 85% Set 6: 3 @ 85% WOD: AMRAP 5 Buy In: 4 Rounds “Cindy” 5 pull ups Fx:JPU[…]

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WOD’S for Mar. 14th-19th

Monday 3.14 For Time 100 Lateral burpees over the erg Every 2:00 Statrting at [0:00] 250/200m Row Tuesday 3.15 Deadlift Every 2:30 x 6 Sets Set 1: 5 @ 60% Set 2: 5 @ 65% Set 3: 5 @ 70% Set 4: 3 @ 75% Set 5: 3 @ 80%[…]

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WOD’S for Feb. 21st-26th

Monday 2.21 Gymnastic Skill Work 12 Sets 10 seconds Px: 1 Target reach swing + Knees up Fx: 1 Kipping half T2B + Hips up 20 seconds rest WOD: AMRAP 7 10 Power snatches 2 BMU Fx:JBMU L:JC2B Bar load 75/55 65/45 55/35 Tuesday 2.22 Front Squats 12 minutes To[…]

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WOD’S for Feb. 14th-19th

Monday 1.14 Front Squats 12 minutes To build to a 8 rep max 2 Drop Sets 10% off of 8 rep max Every 3:00 8 reps WOD: AMRAP 8 10 Lateral bar hops 5 Hang power cleans 10 Alt. Front rack lunge steps Bar load – 95/65 75/55 65/45 Tuesday[…]

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WOD’S for Feb. 7th-12th

Monday 2.7 CrossFit Open 15.5 For Time 27-21-15-9 Thrusters Row [Calories} Bar load – 95/65 75/55 55/35 Tuesday 2.8 Bench Press Every 3:00 x 5 sets Set 1: 12 reps @ 60% Sets 2-4: 8 reps @ 70% Set 5: 6 reps @ 75% WOD: For Time 40/30 Calorie, Echo[…]

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