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WOD- June 28, 2017

Posted Jun 27th, 2017 in WOD

Workout of the day:
A. 4 Rounds
1' ME Rope Climb
rest 2'
B. For time:
Run 800m
Rest 3'
Run 800m

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WOD - June 27, 2017

Posted Jun 26th, 2017 in WOD

Workout of the day: 
CrossFit Total: 
1RM Squat
1 RM Press
1 RM Deadlift

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WOD - June 26, 2017

Posted Jun 25th, 2017 in WOD

Workout of the day: 
A. Build to 1 RM Clean + Jerk
B. For time: 1...10
CTB Pull-ups in UB Sets

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WOD - June 23, 2017

Posted Jun 22nd, 2017 in WOD

Workout of the day: 
A. Back Squat 3x10 @30X1 Tempo
Rest 2-3'
B. Partner WOD:
13' AMRAP- Split Work any way
2 Rops Climbs
30 Burpees Over your Partner
30 Shoulder to OH #115/75

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WOD - June 22, 2017

Posted Jun 21st, 2017 in WOD

Workout of the day: 
A. EMOM 12'
2 Power Cleans + 1 Jerk
B. For time:
30 Squat Snatches 135/95

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WOD - June 21, 2017

Posted Jun 20th, 2017 in WOD

Workout of the day: 
A. 3 Rounds NFT:
20 Gymnastic Crunches
20 Hollow Rocks
20 Superman Extensions 
B. For time:
Row 1000m
then
3 Rounds
25 KBS 24/16kg
30 OH Plate Walking Lunges 45/25
50 DU
Then
Run 800m

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WOD - June 20, 2017

Posted Jun 19th, 2017 in WOD

Workout of the day:
A1. Deadlift 3x2 @20X1 Tempo; Rest 60 sec
A2. Strict Dip 3x 10-20 UB; Rest 2'
B. 8' AMRAP
12 Wall Balls 20/14
12 HR Push-ups

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WOD - June 19, 2017

Posted Jun 18th, 2017 in WOD

Workout of the day:
A. Strict Press 4x3 @30X1 Tempo; Rest 2-3'
B. For time
100 Single Arm DB thrusters #50/35

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WOD - June 17, 2017

Posted Jun 16th, 2017 in WOD

Workout of the day: 
A. 3 Rounds (NFT)
20 Gymnastic Crunches
30 Russian Twists WTD
60 Sec Plank
B. 8 Rounds for time:
4 Bar MU
6 Squat Snatches #135/95

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WOD - June 16, 2017

Posted Jun 15th, 2017 in WOD

Workout of the day: 
3 Rounds for time:
800m Run
21 Power Cleans 155/105

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