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King Pin

4 . 18 . 19 4 Rounds 15 snatch 75 / 55 50 dubs 400m run

War Machine

WOD 4 . 17 . 19 ” War Machine ” 5 Rounds 3 min AMRAP 15 / 12 calorie bike , can sub for rower or ski erg only if all bikes in use. 9 deadlifts 225 / 155 max burpees over the bar rest 3 minutes between rounds Repeat WOD from 2 . 5 […]

Cindy

WOD 4 . 16 . 19 20 min AMRAP 5 pull ups ( strict ) 10 push ups ( make as hard as possible ) 15 squats ( If you have 20 pound vest , wear it )

Bambi’s Legs

April 12 . 19 For time Run 400m 30 OHS 95 / 65 Run 400m 30 Front Squat 135 / 95 Run 400m 30 Back Squats 185 / 125

Super Man

April 11 . 19 7 Rounds 7 Power Clean 155 / 105 7 Box Jump 30 / 24

Motion is lotion

WOD 3 . 14 . 19 10 Rounds Run 100m run 1 sled push 50 ft 1 min goat practice

Thruster Party

DUNK LADY HERE WEDNESDAY , just a check in not a challenge. EMOM 4 min x 5 Reps thruster rest 1 min EMOM 4 min x 4 reps thruster rest 1 min EMOM 4 min x 3 Reps thruster rest 1 min EMOM 4 min x 2 Reps thruster Then practice your form and holds […]

Enter the Dragon

Body Fat lady will be here Wednesday , 2 – 7 pm , you can pay her directly. Not a challenge , just a check in. WOD 3 . 12 . 19 5 x 3 min Rounds, rest 3 min Buy in 15 / 12 cal bike Snatch ( See below ) max reps ring […]

7 / 11 and Crazy 8s

WOD 3 . 11 . 19 – Body Fat lady will be here Wednesday , 2 – 7 pm , you can pay her directly. Not a challenge , just a check in. ” 7 / 11 ” 7 min AMRAP 5 Clean and Jerk 135 / 95 6 pull ups ( strict is possible, […]

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