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    WOD for June 8, 2016

    WOD for June 8, 2016

    STRENGTH: 3 Rounds NFT [Accumulate :30 L-sit hang :30 Rest 10 Burpees over Rower :30 Rest 150m Row :30 Rest] *Scale L-sit to Knee-...
    WOD for June 7, 2016

    WOD for June 7, 2016

    WOD: “The Punisher” 10 Minute AMRAP 10 Pullups 10 KBS (53/35) 10 Burpees to Target REST 2:00 8 Minute AMRAP 8 Pullups 8 KBS (53/35)...
    WOD for June 6, 2016

    WOD for June 6, 2016

    STRENGTH: Front Squat: WEEK 1 4 x 5 @ 65-75% No Tempo 1 x 3 @ 55-65% 53X1 Tempo WOD: Happy Birthday DK!!! *** Crossfit Kids begins ...
    WOD for June 5, 2016

    WOD for June 5, 2016

    STRENGTH: 1 Push Press + 1 Push Jerk + 1 Split Jerk *Reach final weight by the 6th round WOD: “Make a Wish” 11 Minute AMRAP 11 Pullu...
    WOD for June 4, 2016

    WOD for June 4, 2016

    WOD: “3 vs 4” In teams of 3: “Grace” 30 Clean and Jerks (135/95) “Fran" 21-15-9 Thrusters (95/65) Pullups “Karen” 150 Wallballs (2...
    WOD for June 3, 2016

    WOD for June 3, 2016

    STRENGTH: Bear Complex 15 Minutes to build to a Heavy Bear Complex (one set of reps) [1 Power Clean + 1 Front Squat + 1 Push Press + 1...
    WOD for June 2, 2016

    WOD for June 2, 2016

    STRENGTH: 10 Minutes: Handstand Skills/Progressions EMOMx5 5 HSPUs scaled up/down as needed WOD: “On The Ropes” 50 DUs 1 Rope Clim...
    WOD for June 1, 2016

    WOD for June 1, 2016

    STRENGTH: 3 Rounds NFT [:60 Plank :30 Rest Max Reps TTB; Record total reps for all 3 rounds :30 Rest 10 Front Rack Walking Lunges; ...
    WOD for May 31, 2016

    WOD for May 31, 2016

    STRENGTH: EMOMx10 1 Power Clean + 1 Squat Clean *Does not need to be TNG, reach final weight by the 6th round WOD: “Mr. Clean” 4 RFT...
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