All Workouts

Monday December 9

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Power snatch+snatch EMOTMx8 min

"Flintstones"
3rds
42 Wallballs 20/14
24/21/Bike/Row
12/8 Strict pullups
6-4-2 snatch(115/75-135/95-155/105)

Post W.O.D.


Saturday 7 December

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"""Hot and Heavy""
4 Rounds For Time (30 Minute Cap):
75/60 Calorie Assault Bike or row
60 Toes to Bar
45 Power Cleans
30 Front rack lunges

Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105

Post W.O.D.


Friday December 6

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"Snake Doctor"

2rds
12 Box Jump overs 24/20
1 Rope climb
12 power snatch 95/65
1 Rope climb
12 overhead squats 95/65
1 Rope climb
40 abmat situps

Then cashout 400m suitcase carry 1x53/35


Post W.O.D.


Wednesday December 4

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Alt EMOTMx8 3 HPC/3 PJ

"Snack Bar"

3rds
.6 Bike
10 Hang power cleans 135/95
500m row
10 Push Jerk 135/95

Post W.O.D.


Tuesday December 3

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"CrossFit Total"

1rm
Back squat
Press
Deadlift

Post W.O.D.


Monday December 2

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""Championship Helen"

5rds
400m run
21 KBS 53/35 (American)
12 Pullups

Post W.O.D.


Thursday December 5

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"Roman Candle"

16 min AMRAP
12 Burpees laterally over DB
50 DU
10 TTB
50 DU
12 DB lunges 2x50/35


Post W.O.D.


Wednesday November 27

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DU skills
Power snatch+2 OHS 2ct pause in hole 1 EMOTMx6 min

"Double Jointed"
15 min AMRAP
15 Overhead squats 95/65
30 DU
15 KB Sumo deadlifts 70/53
30 DU

Post W.O.D.