WOD 6/20/19
WOD 6/20/19

Hang Clean   2-2-2   Then:   Some Forearm Fury For Time:   21 Hang Cleans 95/63 9 Toes to Bar   17 Hang Cleans 115/83 13 Toes To Bar   13 Hang Cleans 135/93 17 Toes To Bar   9 Hang Cleans 155/103 21 Toes To Bar   (Cleans can be Power or Squat

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WOD 6/19/19
WOD 6/19/19

This is a deadlift deload week. We start our 3rd DL cycle next week   Complete the 2 following workout in any order:   12 Min Ladder Sandbag Ground 2 Shoulder, 100/75 (Reps 1-3-5-7-9-11-13…) Complete 1 Rope Climb after each  round of Sandbag G2S   —-Rest 5 Minutes—-   For Time: (12 Min Cap )

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WOD 6/18/19
WOD 6/18/19

  15 Minutes to work up to a heavy Hang Snatch Then…… In Any Order 10 Ring Muscle Ups 15 Bar Muscle Ups 20 Cal Bike 30 Hang Power Snatch 95/63 40 Barbell Lunges 95/63 50 Burpees

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WOD 6/17/19
WOD 6/17/19

Welcome the newest member of our pack, Tucker. 10MIN. AMRAP 95/73 5 Power Cleans 5 Deadlifts 5 Floor Press 2 min break 10MIN. AMRAP 115/83 3 Power Cleans 3 Deadlifts 3 Floor Press 2min rest 10MIN. AMRAP 135/103 1 Power Cleans 1 Deadlifts 1 Floor Press

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Endurance WOD 6/16/19
Endurance WOD 6/16/19

9 am- Olympic Lifting with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 5 Rounds 20 Ring Rows 20 Pushups 20 Squat Clean Wall Balls   20 Med Ball Situps 400m Run Pre-order tanks and crop tops by 6/19!  http://crossfitwc.com/pre-order-ladies-crop-tops-mens-tanks/

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WOD 6/15/19
WOD 6/15/19

Bench Press: 5 x 1 (90-95%) Weighted Chin-ups: 5 x 5   Then…   TEST: “HELEN” 3 Rounds: 400m Run 21 Kb Swings, 53/35 12 Pull-ups     PRE-Order By 6/19/19 HERE

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WOD 6/14/19
WOD 6/14/19

WWPF   10 Min AMRAP  Max Distance Sandbag Lunge, 100/75 *Switch every 50 feet / Partner hangs   2 min rest   10 Min AMRAP Max Distance Row *Switch EMOM   2 min rest   10 Min AMRAP Max Distance… Prowler Push, 90/45 Farmers Carry, 70’s/ 53’s  *Partners work at same time / Switch every 50m

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WOD 6/13/19
WOD 6/13/19

Hang Snatch 2-2-2   Then:   15 Min Ladder Climb   3-6-9-12-15-18-21-etc……. of   Snatch 135/93 Burpee Box Jump   Post Loads and TImes to ZEN and Comments:  

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WOD 6/12/19
WOD 6/12/19

Deadlift: 4 x 1 @ 90% Dips: 4 x 10 (increase weight from last week)   Then….   For Time: 63 Double Unders 42 HR Push-ups 21 Deadlifts, 225/153   45 Double Unders 30 Burpees over Bar 15 Deadlifts   27 Double Unders 18 Strict HSPU 9 Deadlifts  

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WOD 6/11/19
WOD 6/11/19

EMOM 7 Minutes 2 Cleans+1 Front Squat Then….. Zombie Apocalypse Remix AMRAP 18 Minutes 300m Run 3 Rope Climbs 15′ 300m Run 30 C2B Pullups 300m Run 20 Cleans (Squat) 135/93 200m Heavy Sandbag Run  

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WOD 6/10/19
WOD 6/10/19

Test 1 RM Back Squat Then… 12 min EMOM 1st min 5-8 Sandbag Ground to Shoulder 100/75 2nd min DB Bear Crawl 50′ (50/35#) 3rd min Ass Bike Cal 12/10 (If you can’t make the desired reps scale to work 30-45 sec in the minute)

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Endurance WOD 6/9/19
Endurance WOD 6/9/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 25 Strict Pullups 50 Pushups 75 Situps 100 Goblet  Squats 53/35 200 Double Unders *Must run 2 miles at some point, not broken up*

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888-338-9366
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