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Warm Up: Coaches Warm Up   Skill: KB Snatches   Work Capacity: 4RFT 14 x FR Lunges @ 50/35 12 x Bar Over Burpees 10 x Russian Swings @ 32/24...

27 December, 2018 /

TEAM SATURDAY In Teams of 3 For Time 1500m Row 60 x Deadlifts @ 80/60 400m run 90 x Box Jumps 400m run 120 x KB Swings @ 24/16 400m run 150 x Dubs 1500m Row *All runs are together...

21 December, 2018 /

Warm Up: Coaches Warm Up   Skill: SDLHP   Work Capacity: 3RFT 400m Run 15 x SDLHP @ 45/30 15 x Bar over Burpees...

20 December, 2018 /

Warm Up: Coaches Warm Up   Skill: TTB   Work Capacity: Crossfit Open 11.5 20min AMRAP 5 x Power Cleans @ 65/45 10 x TTB 15 x Wallballs 20/14...

19 December, 2018 /

Warm Up: Coaches Warm Up   Skill: DB Squat Snatch   Work Capacity: 15min AMRAP 12x DB Squat Snatches Right @ 22.5/15 4 x Bar MU 12 x DB Squat Snatches Left 4 x Bar MU...

18 December, 2018 /

TEAM TUESDAY Warm Up: Coaches: Warm Up Partner WOD 20 min AMRAP - "You Go I Go" 5 x Shuttles 8m 10 x Pull Ups 10 x Burpees 5 x Shuttles 8m...

17 December, 2018 /

Warm Up: Coaches Warm Up   Skill: Cleans + Push Jerks   Work Capacity: FT 400m Row 400m Run 20 x Hang cleans @ 60/40 20 x Push Jerks 10 x Hang Power Cleans + Jerks...

16 December, 2018 /

TEAM WOD Warm Up: Coaches Warm up Partner WOD - For Time 1200m Run - Together 60 x Power Cleans @ 60/40 - split reps 75 x Pull Ups - split reps 90 x Sit Ups...

14 December, 2018 /

Warm Up: Coaches Warm Up   Skill: Wallballs + box jumps   Work Capacity: 0 - 10 mins 600m run 60 x Burpees 10 - 20 mins 75 x Wallballs @20/14 75 x Box Jumps @ 20/24"...

13 December, 2018 /

Warm Up: Coaches Warm Up   Skill: Handstand Push Ups   Work Capacity: 12 min AMRAP 30 x D.U 10 x Devils Press @ 15/10 8 x HSPU  ...

12 December, 2018 /
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