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WOD

WOD for July 24, 2018


Strength/Skill: 1RM OHS

WOD: 4 RFT
8 pull-ups
8 cleans (115/95)
8 jerks
8 front squats

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WOD

WOD for July 23, 2018


Strength/Skill: 3 rounds of 3010 tempo back squats and 5 GHD back extensions hold for 5 at top

WOD: Partner WOD
3RFT
Each sprint 200m 2x
20 burpees
20 box step over

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WOD

WOD for July 20, 2018


Strength/Skill: 5 rounds of 5 turkish getups and 10 GHD sit-ups

WOD: 4RFT
5 push presses (135/95)
10 backsquats
15 box jumps
20 DUs

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WOD

WOD for July 19, 2018


Strength/Skill: Jerks 5-5-5-5-5 and 15 KB ab twists between sets

WOD: 100 burpees for time
*EMOM stop and complete 5 KBS (53/35)

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WOD

WOD for July 18, 2018


Strength/Skill: Ring work (muscle ups, dips, push ups)

WOD: 21-15-9-15-21
Jumping Lunges
K2E
*complete 21 sit ups between each round

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WOD

WOD for July 17, 2018


Strength/Skill: Clean work from boxes

WOD: Run 800m

Then 4 rounds
10 plate push ups (45/35)
5 full snatches (95/65)
20 walking lunges

Run 800m

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WOD

WOD for July 16, 2018


Strength/Skill: 3 rounds of 10 DB bench presses and 10 1 leg DB russian DLs

WOD: 15 min AMRAP
5 strict pull ups
Run 100m
8 HSPUs
20 DUs

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WOD

WOD for July 13, 2018


Strength/Skill: 3 rounds of 10 hang power snatches @ 60% and 10 bar on back jump squats (45/35)

WOD: EMOTM for 15 mins
Mins 0,3,6,9,12 complete 12 DB snatches (6 each arm)
Mins 1,4,7,10,13 complete 12 slam balls
Mins 2,5,8,11,14 complete 12 DB front squats

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WOD

WOD for July 12, 2018


Mr. Joshua

“Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan.

He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

5RFT
Run 400m
30 GHD Sit-ups
15 Deadlifts

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WOD

WOD for July 11, 2018


Strength/Skill: 1RM hang power clean

WOD: 2 RFT
20 HSPU
20 T2B
20 DB step overs (30/20)
20 DB OH lunges