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W.O.D. (Workout of the Day)

  • W.O.D. for Monday 21 August
    12 min AMRAP
    30 DU
    5L/5R DB hang snatch 45/25
    10 ball slams 40/30
    View All WODs

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WODs 8/21/17-8/25/17

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Monday August 21 Sampson + spiderman + bar hang x3 Front squats 5-75% w/2 count pause 8L/8R Bulgarian Split Squats x3 12 min AMRAP 30 DU 5L/5R DB hang snatch 45/25 10 ball slams 40/30 Roll calves We saw great success last year with this style of strength training. The pause squats + BSS are… Read more »

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WODs 8/14-18

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Monday August 14th Banded warmup CrossFit Total + max strict pullups Roll lower back and put your PR’s on August board! This will be the beginning of our next cycle that will conclude before the Christmas party. There will be mini cycles spaced throughout as checkpoints. I highly recommend coming in early today and rolling… Read more »

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Wods 8/7/17-8/11/17

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Monday Big clean complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set… Read more »

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Wods 7/31/17-8/4/17

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Monday July 31 30/20/30 with bands Hang snatch find heavy 2 in 20 min 10 min AMRAP 1/1, 2/2, 3/3, 4/4, 5/5 Hang power snatch 95/65 Burpee Box jump over 24/20 Roll mid/upper back We’ve been hitting OHS/snatch hard so time to see where all of you are at. I like the hang position because… Read more »