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Home WODPage 49

Friday 1-19-24

AMRAP 12:
50 thrusters 95/65
50 toes-to-bars
50 box jumps 24/20
50 ring dips

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crossfit_admin January 18, 2024 January 18, 2024Uncategorized 0

Thursday 1-18-24

AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep

**rowing will be an option due to the weather.

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crossfit_admin January 17, 2024 January 17, 2024Uncategorized 0

Wednesday 1-17-24

For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches 50/35

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crossfit_admin January 16, 2024 January 16, 2024Uncategorized 0

Tuesday 1-16-24

5 rounds for time:
20 push presses 75/55
20 alternating front rack lunges

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crossfit_admin January 15, 2024 January 15, 2024Uncategorized 0

Monday 1-15-24

We will have one class at 10:00am

RX

For load:
2-2-2-2-2
Hang squat cleans

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crossfit_admin January 14, 2024 January 14, 2024Uncategorized 0

Sunday 1-14-24

** Monday 1-15-24 we will only have one class at 10:00am due to the federal holiday.

EMOM 20:
Min. 1 | 3 bar muscle-ups
Min. 2 | :45 max distance handstand walk

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crossfit_admin January 13, 2024 January 13, 2024Uncategorized 0

Saturday 1-13-24

For time with a partner:
800-meter run
80 KB swings 53/35
80 KB walking lunges
800-meter run
– Run together, and split KB work as desired.

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crossfit_admin January 12, 2024 January 12, 2024Uncategorized 0

Friday 1-12-23

10 rounds for time: 
8/10-calorie row
10 burpees

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crossfit_admin January 11, 2024 January 11, 2024Uncategorized 0

Thursday 1-11-223

5 rounds for time:
10 dumbbell power cleans 50/35
10 weighted sit-ups 20/14
20 box jumps 24/20
– Use two dumbbells for the cleans.

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crossfit_admin January 10, 2024 January 10, 2024Uncategorized 0

Wednesday 1-10-23

For load: 
5-5-3-3-1-1
Deadlift

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crossfit_admin January 9, 2024 January 9, 2024Uncategorized 0
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