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CrossFit WOD 02.08.22

WOD: FREESTYLE DIANE 45 deadlifts, 225/155 45 handstand push ups partition as needed to complete 45 reps quickly AWOD tabata n-ups/butterfly sit ups mash up

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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 31 STRENGTH front squat 5-5-3-3-2-1-1 WOD 21-18-15-12-9-6-3 SDHP, 85/55 push press Tuesday, Feb 1 STRENGTH OH squat 5-5-3-3-2-1-1 WOD 30-20-10 OH walking lunges,

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CrossFit WOD 01.27.22

WOD (see 01.31.19)row 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch15 OH squats AWODtabata side

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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 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 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 WOD 12.07.21

WOD (see 12.08.20) 10-9-8-7-6-5-4-3-2-1 deadlifts, 225/155 EVEN toes to bar lateral burpees ODD sprint 100m burpee box jump overs, 24/20 AWOD tabata side plank

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CrossFit WODs Dec 6-10

Monday, Dec 6 STRENGTH push jerk 3-3-3-1-1-1-1 WOD (see 12.07.20) 10-8-6-4-2 pistols ring dips, then row 1000m Tuesday, Dec 7 WOD (see 12.08.20) 10-9-8-7-6-5-4-3-2-1 dead

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Saturday at The Bar

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

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