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CrossFit WOD 07.09.21

WOD: DEATH BY BACK SQUAT (see 0710.20) with a continuously running clock 0:00-1:00 1 back squat, 225/155 1:00-2:00 2 back squats 2:00-3:00 3 back squats

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CrossFit WOD 07.08.21

WOD (see 07.09.20)row 1000m50 DB bench press, 45/3050 box jumps, 24/20row 500m25 DB bench press25 box jumps AWOD20 GHD hip extensions and GHD sit ups

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CrossFit WOD 06.24.21

WOD (see 06.24.20) 21-18-15-12-9-6 KB swings, 55/40 20 DU’s after each set of KB swings 1-2-3-4-5-6 DB renegade rows, 45/30 AWOD 30 Russian twists

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CrossFit WOD 06.09.21

STRENGTH push press 5-5-3-3-2-1-1 WOD (see 06.09.20) AMRAP in 7 minutes 2-4-6-8 … power clean, 155/105 handstand push up AWOD 20 GHD hip extensions and

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CrossFit WOD 05.25.21

WOD (see 05.26.20)BUY IN: 50 DU’s10-8-6-4-2hand stand push upsbox jumps, 24/20DB renegade rows, 45/30DB walking lungesBUY OUT: 50 DU’s AWOD50 butterfly sit ups for time

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CrossFit WOD 05.24.21

STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODAMRAP in 6 minutes8/2, 8/4, 8/6, 8/8 …KB SDHP, 55/40slam balls,

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CrossFit WOD 05.20.21

WOD (see 05.22.18)4 rounds10 power cleans, 115/7510 shoulder to overhead20 back squats20 DU’s AWOD60 sec hollow rocks60 sec rest40 sec hollow rocks40 sec rest20 sec

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CrossFit WOD 05.19.21

WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 slam balls, 30/2015 DB bench press, 45/30 AWODfor time,21-15-9med ball sit upsmed ball cleans

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CrossFit WOD 05.13.21

WODrun 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs AWOD30 Russian twists

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CrossFit WOD 05.06.21

WOD3 x 6 minute rounds, clock does not stop between roundsrun 800m20 back squats, 115/75 (from rack)max reps box jumps, 30/24 AWODtabata L-sit/plank hold mash

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CrossFit WOD 04.21.21

WOD: MIRACLE MILE (see 04.23.19)run 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m

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Saturday at The Bar

CROSSFIT 8:30 AM WHITEHURST HERITAGE FARMS RETURNS TODAY: 9:30 AM Farmer Mike will have pastured meats, eggs and fresh juices available for sale.  

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