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WOD

10
Oct

FRIDAY

10/11/19 “CrossFit Games 20.1”10 Rounds For Time:8 Ground-to-Overhead (95/65)10 Bar-Facing Burpees**15:00 Time Cap** Optional Midline:*Coaches Choice*
9
Oct

THURSDAY

10/9/19 Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:30 PM *The WOD for Fridays will be posted at the box on Thursdays for those that cannot...
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8
Oct

WEDNESDAY

10/9/19 StrengthStrict Press (Block 3 / Week 2) Set 1-3 @90% Set 2-2 @95% Set 3-1 @~97.5 Set 4-3 Add 2.5-5% Set 5-2 Add 2.5-5%...
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7
Oct

TUESDAY

10/8/19 StrengthBack Squat1: 3 @ 90%2: 2 @ 95%3: 1 @ 97.5 %4: 3 @ Add 2.5-5%5: 2 @ Add 2.5-5%6: 1 @ Add 2.5-5%...
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6
Oct

MONDAY

10/7/19 Strength4 Rounds (Superset)-Kneeling Single Arm KB Presses x 8/side-Bent Over Single Arm Row x 8/side*Rest 2:00 Metcon“CrossFit Games 18.1”20:00 AMRAP8 Toes-To-Bar10 DB Hang Clean...
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5
Oct

SUNDAY

10/6/19 A) Gymnastics SkillAlt. EMOM x 10:00 1. 3 Beat Swing + 3 Knee Tuck + 3 T2B 2. 20 sec Ring high support B)...
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4
Oct

SATURDAY

25:00 AMRAP Split Evenly with Partner: 40 Wall Ball Push Presses*Partner Holds High Plank while other partner works40 Med Ball Squat Cleans*Partner Holds Wall sit...
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3
Oct

FRIDAY

10/4/19 Strength Strict Press (Block 3 / Week 1)Set 1-3 @90%Set 2-2 @95%Set 3-1 @~97.5Set 4-3 Add 2.5-5%Set 5-2 Add 2.5-5%Set 6-1 Add 2.5-5%” MetCon...
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