workouts

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WOD 12/9/20

Strength: 8×1 (building) -Shrug+Hang – Shrug+Hang Power Clean Workout: 15 mins For Load: 200m Row Push Jerk + Split Jerk (From rack – building towards …

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WOD 12/8/20

Skill: -Maximum Double Unders -Max Hanging Tuck Hold Workout: 5 Rounds: Double Unders(75% of max) 16 KBs

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WOD 12/7/20

Skill/Strength: 5 Rep Max Push up Or 5 Rep Max Shoulder Press Workout: 5 Rounds For Time 400m Row Max HSPU

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Weekly Workouts Preview 12/7/20

Preview of workouts for the week of 12/7/20. Monday 12/7: Row, Handstand Push Up Tuesday 12/8: Double Unders, KBS Wednesday 12/9: Row, Push Jerk + …

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WOD 12/6/20

CrossFit Hero WOD “Hammer”5 Rounds For Time 5 Power Cleans (135/95 lb) 10 Front Squats (135/95 lb) 5 Jerks (135/95 lb) 20 Pull-Ups 90 seconds …

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WOD 12/5/20

Workout: 3 Rounds 8 minute AMRAP 3 Bar Muscle Ups 10 Alternating Back Rack Reverse Lunges 75/55 20 sit ups 40 single unders – 2 …

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WOD 12/4/20

Skill: Double Under Workout: 13 Thruster 20 DU’s 11 Thruster 40 DU’s 9 Thruster 60 DU’s 7 Thruster 80 DU’s 5 Thruster

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WOD 12/3/20

Skill: Front Squat Workout: 25 Minutes 400m Row/.5 Bike 8/5/3/1 Front Squat

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WOD 12/2/20

Workout – “API Test” 3 Rounds for Reps 1 Minute Wallballs 20/14 1Minute Hang Power Clean 75#/55# 1 Minute Box jumps 24/20 with step down …

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WOD 12/1/20

Workout: 4 Rounds For Reps 1:00 Bike/Row :30 Rest 1:00 Slam Balls :30 Rest

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