WOD Friday 11-1-19

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Remember to wear your craziest Socks for Team points!! ** all scales are listed on the games website and CSA Beyond the Whiteboard CrossFit Open 20.4 For time: 30 Box Jumps, 24/20 in 15 Clean & Jerks, 95/65 lbs 30 Box Jumps, 24/20 in 15 Clean & Jerks, 135/95 lbs 30 Box Jumps, 24/20 in […]

WOD 10-30-19

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“Don’t Drop the Pumpkin” For time: TEAMS of 2 75 Lateral Med Ball Jumps, 20/14 lbs 50 Medicine Ball Push Press, 20/14 lbs 100 Medicine Ball Goblet Squats, 20/14 lbs 50 Medicine Ball Box Jumps, 20/14 lbs, 20/16 in 75 Medball Squat Cleans, 20/14 lbs **The med ball is your pumpkin! One person works with […]

WOD Tuesday 10-29-19

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Lifting: 3RM Push Jerk WOD: “Bruiser” Complete as many rounds as possible in 12 mins of: 15 Push Jerks, 115/85 lbs 30 AbMat Sit-ups 60 Double Unders PUSH JERK The Push Jerk is the main focus of this two part workout Athletes will buddy up and build to a heavy set of 3 from the […]

WOD Monday 10-28-19

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SKILL WORK: Pistol squats Drills and scales Drills -included but not limited to- Candlestick roll to pistol -weighted pistol- banded pistol,-box pistol Challenge- AMRAP x1 minutes for max alternating pistols- ** advanced can do the amrap weighted WOD “9 VOLT” As many reps as possible in 9 mins of: * build in reps of 2 […]