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CrossFit WODs Feb 7-11

Monday, Feb 7STRENGTHpower snatch 10 x 1WOD (see 02.09.21)CF GAMES OPEN WOD 14.1AMRAP in 10 minutes30 DU’s15 power snatch, 75/55 Tuesday, Feb 8WOD: FREESTYLE DIANE45

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CrossFit WOD 02.03.22

WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 burpee box jumps, 24/206 slam balls, 30/209 KB swings, 55/40 AWODtabata toes to bar/ring dips

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CrossFit WODs Jan 31-Feb 4

Monday, Jan 31STRENGTHfront squat 5-5-3-3-2-1-1WOD21-18-15-12-9-6-3SDHP, 85/55push press Tuesday, Feb 1STRENGTHOH squat 5-5-3-3-2-1-1WOD30-20-10OH walking lunges, 45/25DU’sbutterfly sit ups Wednesday, Feb 2WOD3 roundsrow 250m15 thrusters, 95/65row 250m15

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CrossFit WOD 01.27.22

WODrow 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch15 OH squats AWODtabata side plank

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CrossFit WOD 01.24.22

STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups AWOD30 Russian twists

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CrossFit WODs Jan 24-28

Monday, Jan 24STRENGTHbench press 5-5-3-3-2-1-1WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups Tuesday, Jan 25WODAMRAP in 20 minutes200m med

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CrossFit WOD 01.18.22

STRENGTHback squat 1-1-1 WOD (see 01.20.21)200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWODnot for time,3 rounds10 hollow rocks20

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CrossFit WOD 01.17.22

STRENGTHshoulder press 1-1-1 WOD (see 01.19.21)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees AWOD25 GHD hip extensions and GHD sit ups

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CrossFit WODs Jan 17-21

Monday, Jan 17STRENGTHshoulder press 1-1-1WOD (see 01.19.21)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees Tuesday, Jan 18STRENGTHback squat 1-1-1WOD (see 01.20.21)200m OH

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CrossFit WOD 01.12.22

STRENGTH snatch pull 3-3-3 hang squat snatch 2-2-2 squat snatch 1-1-1 WOD 30-20-10 alt DB snatch, 45/30 butterfly sit ups walking lunges AWOD 25 calf

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CrossFit WOD 01.10.22

WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring dips AWOD20

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CrossFit WODs Jan 10-14

Monday, Jan 10WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring

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CrossFit WODs Jan 3-7

Monday, Jan 3STRENGTHsnatch balance + 2 OH squatsWOD10-8-6-4-2chest to bar pull upspistols Tuesday, Jan 4WOD (see 01.04.21)AMRAP in 20 minutesrun 200m3 hang power cleans, 135/954

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CrossFit WOD 12.27.21

CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM WOD21-18-15-12-9-6wall ball shotsmed ball sit ups1-2-3-4-5-6squat clean + split jerk, 135/95 AWODtabata side plank

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CrossFit WODs Dec 27-31

Monday, Dec 27CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PMWOD21-18-15-12-9-6wall ball shots, 20/14med ball sit ups1-2-3-4-5-6squat clean + split jerk, 135/95 Tuesday,

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CrossFit WOD 12.24.21

ONE CLASS TODAY AT 8:30 AMWOD: 12 DAYS OF CHRISTMAS CROSSFITrep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 …1. tuck jump2. burpees3. pull

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CrossFit WOD 12.23.21

STRENGTH (see 01.19.21)standing broad jump 1-1-1 WOD3 rounds50 DU’s400m run30 walking lunges200m KB carry, 55/4010 handstand push ups AWOD30 Russian twists

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CrossFit WODs Dec 20-25

Monday, Dec 20STRENGTH8 x 3 position power snatchWOD21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups Tuesday, Dec 21WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull

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CrossFit WOD 12.10.21

WOD15 minutes on the clock30 clean and jerks, 135/95then,AMRAP20 DU’s20 cal row AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest 40 sec20

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CrossFit WOD 12.09.21

WODrow 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers AWOD50 sit ups

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CrossFit WODs Dec 6-10

Monday, Dec 6STRENGTHpush jerk 3-3-3-1-1-1-1WOD10-8-6-4-2pistolsring dips, thenrow 1000m Tuesday, Dec 7WOD10-9-8-7-6-5-4-3-2-1dead lifts, 225/155EVENtoes to barlateral burpeesODDsprint 100mburpee box jump overs, 24/20 Wednesday, Dec 8STRENGTHOH squat

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CrossFit WOD 12.01.21

WOD800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m run

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CrossFit WODs Nov 29-Dec 3

Monday, Nov 29STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts Tuesday, Nov 30WOD (see 12.01.21)AMRAP in 18 minutes15 box jumps, 24/2012

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CrossFit WOD 11.25.21

HAPPY THANKSGIVINGONLY ONE CLASS TODAY AT 8:30 AM WOD: FILTHY FIFTYfeel free to share this WOD with partners50 box jumps, 24/2050 jumping pull ups50 KB

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CrossFit WODs Nov 22-27

Monday, Nov 22STRENGTHthruster 5 x 2 (rack)WOD5 minutes on the clockrow 750mmax reps thrusters, 95/65 Tuesday, Nov 23STRENGTH/WODE2MOM for 16 minutesrun 200m3 hang power cleans,

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CrossFit WOD 11.18.21

WODAMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 push press, 75/5520 cal row AWODfor time,9 v-ups15 n-ups21 sit ups

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CrossFit WODs Nov 15-19

Monday, Nov 15WODrow 1000m100 air squats50 DB bench press, 45/30row 500m50 air squats25 DB bench press Tuesday, Nov 16STRENGTHpush press 5-5-3-3-2-1-1WODDEATH BY CLEAN AND JERK,

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Saturday at The Bar

GOOD LUCK TO AIMEE, EMILY AND ROSA TODAY AT THE GIRLS GONE RX COMPETITIONThis competition is a fundraiser for breast cancer prevention and early detection.

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CrossFit WOD 11.11.21

WOD10 handstand push ups20 pull ups30 OH walking lunges, 45/25400m run50 thrusters, 45/35400m run30 OH walking lunges20 pull ups10 handstand push ups AWOD30 Russian twists

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CrossFit WOD 11.09.21

WODAMRAP in 20 minutes5 deadlifts, 225/15510 box jumps, 24/205 deadlifts10 toes to bar20 wall ball shots, 20/14 AWODmax med ball sit ups in 1 minute

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CrossFit WODs Nov 8-12

Monday, Nov 8STRENGTH/WODEMOM for 16 minutesODD: 3 front squatsEVEN: 20 DU’s Tuesday, Nov 9WODAMRAP in 20 minutes5 deadlifts, 225/15510 box jumps, 24/205 deadlifts10 toes to

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CrossFit WOD 11.02.21

STRENGTHsnatch balance 5-4-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …alt 1-arm DB snatch, 45/30knees to elbows AWODnot for time,3 rounds10 hollow rocks20 supermans

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CrossFit WOD 11.01.21

STRENGTHdeadlift 10 x 1 WOD (see 03.03.21)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD20 GHD hip extensions and GHD sit ups

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CrossFit WOD 10.29.21

FUN FRIDAY PARTNER WOD: THE GREAT PUMPKIN CAPERAMRAP in 15 minutes400m pumpkin run, 20/1415 pumpkin wall shots, 20/1415 jack o lantern swings, 55/4015 pumpkin slams,

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