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Warm Up: Coaches Warm Up Skill: Kettlebell Snatch Work Capacity: 15min AMRAP 30 x Dubs 20 x Russian Swings @ 24/16 10 x KB Snatches - 5 each arm 5 x Ring...

18 September, 2019 /

Warm Up: Coaches Warm Up Work Capacity: 24 min EMOM 1 - 8 - 12 cal AB 2 - 8 - 12 x burpee box jump overs 3 - 8 -...

17 September, 2019 /

TEAM TUESDAY Partner WOD 25min AMRAP 15 x C2B 12 x Front Squats @ 75/45 9 x Bar MU 400m Plate Carry @ 20/14 ...

16 September, 2019 /

Warm Up: Coaches Warm Up Strength: Snatch Warm Up Work Capacity: 12 min Time Cap Part A = 1 - 10 (timed) Alt DB Snatches @ 22.5/15 Burpees Over DB Part B =...

15 September, 2019 /

Warm Up: Coaches Warm Up Skill: Ring Work Work Capacity: Open 13.3 12 min Time Cap 150 x Wallballs @ 20/14 90 x Dubs 30 x Ring MU ...

12 September, 2019 /

Warm Up: Coaches Warm Up Skill: Thruster Mechanics and Prep Work Capacity: 5RFT 200m Run 12 x Thrusters @ 42.5/30 12 x Bar Facing Burpees 12 x Pull Ups ...

11 September, 2019 /

Warm Up: Coaches Warm Up HEAVY DAY Strength: Snatch 5 x 2 - building over the sets Accessory Work: OHS 5 x 2 - building over the sets ...

10 September, 2019 /

TEAM TUESDAY Partner WOD 100/80 Cal Row 60 x Push Jerks @ 60/40 220 x Air Squats 60 x Bar Facing Burpees 100/80 cal Row ...

09 September, 2019 /

Warm Up: Coaches Warm Up Skill: Strict HSPU Prep Work Capacity: Crossfit Open 19.3 10 min Time Cap 200ft Oh walking lunge @ 22.5/15 50 x Weighted Box Step Ups @ 22.5/15 50...

08 September, 2019 /

TEAM WOD SATURDAY In Teams of 3 While 1 team member runs 400m the other 2 members work through the chipper - switch in and out of the runs 150...

06 September, 2019 /
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