11/24/2023 – 2RFT WOD
2 Rounds For Time 25 Double Dumbbell Push Press 25 Dumbbell Power Snatch 25 Toes To Bar 25 Box Jumps / 40 Jumping Squats 50 Situps 500m Run Notes: Dumbbell…
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11/21/2023 – 7 RFT WOD
7 Rounds For Time 30 Situps 20 American Kettlebell Swings 10 Box Jumps Notes: KB Weight 24kg / 16kg 7 Rounds For Time Downscale suggestion 21 Situps 14 Kettlebell Swings…
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11/16/2023 – 5RFT WOD
5 Rounds For Time Round buy-in 10 Burpees Then 2-4-6-8 Double Dumbbell Hang Power Cleans 2-4-6-8 Double Dumbbell Front Squats 2-4-6-8 Double Dumbbell Push Presses Notes: Dumbbells 10Kg / 10…
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11/11/2023 – 11 RFT WOD – Special 11
11 Rounds For Time Normal 11 AirSquats 11 Situps 11 Lunges 11 Burpees Notes: BodyWeight 7 Rounds For Time Downscale suggestion 9 AirSquats 9 Situps 9 Lunges 9 Burpees Notes:…
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11/10/2023 – 5 RFT WOD – Hi Five Tommy
5 Rounds For Time Normal 20 Double Unders / 60 Single Under 20 Dumbbell Power Snatches 12.5 kg 20 Push Ups Notes: Dumbbells 12.5Kg 5 Rounds For Time Downscale suggestion…
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11/07/2023 – 4RFT WOD – Fast
4 Rounds For Time Normal 10 Dumbbell Power Clean and Jerks 10 kg 10 Push ups 10 Dumbbell Squats 10 kg 10 Over DB Burpees Notes: Dumbbells 10Kg 3 Rounds…
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11/02/2023 – 5RFT WOD – Nancy v1
5 Rounds For Time 400m Run 30 Burpees Notes: Burpees this 4 Rounds For Time 400m Run 25 Burpees Notes: Burpees this 5 Rounds For Time Upscale suggestion 400m Run…
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10/29/2023 – 10 RFT WOD – 10×10
10 Rounds For Time 5 Burpees 10 Pushups 15 Air Squats 20 Situps Downscale suggestion 8 Rounds For Time 8 Pushups 12 Air Squats 16 Situps Upscale suggestion 10 Rounds…
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10/28/2023 – 3 RFT WOD
3 Rounds For Time 100 Squats 75 Sit Ups 50 Dumbbell Hang Power Snatches 12.5 kg Downscale suggestion 3 Rounds For Time 75 Squats 50 Sit Ups 25 Dumbbell Hang…
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10/24/2023 – 7 Rounds For Time WOD – Nivos
7 Rounds For Time 20 Sit Ups 14 Pushups 7 Overhead Dumbbell Lunges 20 kg Downscale suggestion 6 Rounds For Time 18 Sit Ups 12 Pushups 8 Dumbbell Lunges 20…
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