WOD 6/12/18
WOD 6/12/18

15 Minutes to a heavy snatch Then…. AMRAP 16 Minutes 10 Ring Muscle Ups 300m Run 20 Snatches 115/83 300m Run 30 Barbell Front Rack Lunges 115/83 300m Run  

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WOD 6/11/18
WOD 6/11/18

Front Squats 3 sets 2 reps, 3 sec pause each rep! 21 -15 – 9 DB Squat Clean Thruster 50’s/35’s DB Deadlift Med Ball Slam 20/14      

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Endurance WOD 6/10/18
Endurance WOD 6/10/18

9am- Olympic Lifting 10 am- Endurance 9am-11am- Open Gym   Endurance 30 Minute Running Clock 0:00-8:00 EMOM 100m Sprints 10:00-18:00 AMRAP 8 Minutes 200m Run 50 Double Unders 25 Situps 10 Box Jumps 30/24 20:00-30:00 1 Mile Run Max Burpees with Remaining Time

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WOD 6/9/18
WOD 6/9/18

7 Min EMOM 1 Snatch +1 Hang Snatch + 1 OHS   Then..   1 Round For Time 400 Run 30 Wall Ball Shots, 20/14 21 Snatches, 95/63 20 Wall Balls 15 Snatches 10 Wall balls 9 Snatches 400m Run            

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WOD 6/8/18
WOD 6/8/18

WWPF   For  Time (40 min cap)   400m Firemans Carry, (Switch every 50m)   50 Pull-ups (partner hangs) 10 Rope Climbs (alt) 50 Planking Burpees (mix anyway)   400m Firemans Carry, (Switch every 50m)   25 Synchronized STRICT Pull-ups 10 Rope Climbs, (alt) 25 Synchronized Target Burpees   400m Firemans Carry, (Switch every 50m)

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WOD 6/7/18
WOD 6/7/18

Dead Lift 3-3-3   Then:   6 Rounds of:   10 Hang Power Clean 95/63 10 Front Squats 95/63 10 Sumo Deadlift High Pulls 95/63 100 meter run   Post Loads and Times to ZEN and Comments:  

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

Strict Press: 2RM 1 x M.E. DB burnout set 10-15 reps)   Then…   AMRAP 16 Minutes 5 Snatches, 135/93 5 Russian Twist, 20/14 5 Strict HSPU 100m Med Ball Run, 20/14   5 Snatches 10 Russian Twists 5  Strict HSPU 100m Med Ball Run   5 Snatches 15 Russian Twists, 20/14 5 Strict HSPU

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WOD 6/5/18
WOD 6/5/18

EMOM 7 Minutes 2 Cleans 1 Jerk Then….. 150 Double Unders 75 KB Swings 53/35 50 Box Jumps 24/20 25 Clean and Jerks 165/113 Cash Out: 50/40 Cal Assault Bike Super Doug  

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WOD 6/3/18
WOD 6/3/18

Front Squat 3×2 with 3 second pause on both reps Then…. AMRAP 12 Minutes 15 C2B Pullups 15 Thrusters 95/63 Great job to Marco on his 2nd Crossfit Regional this past weekend! Thousands of people try to get there, 40 make it.  He did a great job!      

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WOD 6/3/18
WOD 6/3/18

9 am Olympic Lift Class 10 am Endurance 9-11 am Open Gym Endurance In any Order- 3 Min Break between workouts AMRAP 15 Minutes 200m Run 20 Wall Balls 20 Burpees 20 Box Jumps 24/20 AMRAP 15 Minutes 250m Row or 200m Run 20 DB Snatches 50/35 20 Sit Ups 20/10 Cal Assault Bike Today is

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WOD 6/2/18
WOD 6/2/18

Power Clean 3-3-3-3-3   Then:   7 rounds for time of:   7 Power cleans 135/93 7 Burpee pull-ups   Post loads and Times to Zen and Comments:  

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WOD 6/1/18
WOD 6/1/18

WWPF 0:00 – 13:00 Work up to a heavy snatch   15:00 – 35:00 20 min Partner Relay 1 Rope Climb 3 BMU (scale with 5 c2B Pull-ups or pull-ups) 50′ Front Rack DB Lunges, 50’s/35’s                     13:00 –

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