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General Warm-up: 400m Run Group Warm-up Strength: 3 X 5 Press WOD: 10-9-8-7-6-5-4-3-2-1 of: Pullups KB Swings (70/55)

General Warm-up: 400m Run Group Warm-up Strength: 3 X 5 Back Squat WOD: 5 Rounds for time of: 21 Squats 15 Deadlift (155/105) 9 Toes to bar Theresa is moving so fast she’s a blur. [...]

General Warm-up: 400m Run Group Warm-up Partner WOD: In teams of 2 complete the following for time: – With a 45#/33# bar do 50 Thrusters each. Bar never touches the ground, you must pass it [...]

General Warm-up: 400m Run Group Mobility “Pick Your Own Poison” You may choose to make up a WOD that you missed from earlier in the week, do a named CrossFit workout – the girls and heroes. You [...]

General Warm-up: 400m Run Group Warm-up Strength: 1 X 5 Deadlift WOD: 5 Rounds for time of: 5 Front Squat (135/95) 5 Push Press (135/95) *You must pull the bar from the floor and cannot drop the [...]

General Warm-up: 400m Run Group Warm-up Strength: 3 X 5 Bench Press WOD: For time: 50 Double Unders then: 5 rounds of: 12 Pushups 12 Med Ball Situps (20/14) then: 50 Double Unders Reminder about [...]

General Warm-up: 400m Run Group Warm-up Strength: 3 X 5 Back Squat WOD: 10 Rounds for time of: 200m Run 15 Squats 5 Pullups

General Warm-up: 400m Run Group Warm-up Strength: 3 X 3 Power Clean WOD: EMOM for 20 min: 5 Wall Ball (20/14) 1 Power Clean @ 90% of weight used for strength Good work to our team that headed up [...]

General Warm-up: 100 Double Unders with 5 Burpee penalty every time you stop or miss (10min cap) Group Warm-up WOD: For time: 1200 M Run 20 strict pull ups 20 strict HSPU 800 M Run 16 strict pull [...]

General Warm-up: 400m Run Group Mobility “Pick Your Own Poison” You may choose to make up a WOD that you missed from earlier in the week, do a named CrossFit workout – the girls and heroes. You [...]