WOD

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7
Jan

1/8/16

CH, EW, WB – CROSS TRAINING WOD Metcon (Time) 3 RFT 20 Wall Balls 20/14# 4 Rope Climbs 20 Thrusters 45/35# 4 Rope Climbs QOD...
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6
Jan

1/7/17

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 100ft Bear Crawl 30 Box Jumpovers 20″ 500m Row QOD...
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5
Jan

1/6/17

CH, EW, WB – CROSS TRAINING WOD Strength Deadlift (6×4 @ 80%) Metcon (AMRAP – Reps) AMRAP 7 3-6-9-12-etc. Deadlifts 75/55# Front Squats QOD –...
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4
Jan

1/5/17

CH, EW, WB – CROSS TRAINING WOD Strength Overhead Squat (6×4 @ 60-70% of Front Squat) Metcon (Time) 2 RFT 20 total KB Lunges 53/35#...
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3
Jan

1/4/17

CH, EW, WB – CROSS TRAINING WOD Olympic Lifting Clean Lift Off + Hang High Pull + Squat Clean (4×3 @ 70%) Metcon (Time) For...
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2
Jan

1/3/17

CH, EW, WB – CROSS TRAINING WOD Strength Windshield Wipers (3x8e) Turkish Get Up (3x5e) Superset Metcon Cross Training Games Open 16.2 (AMRAP – Reps)...
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1
Jan

1/2/17

CH, EW, WB – CROSS TRAINING WOD Strength Push Press (6×4 @ 80%)  Superset Pull-ups (6×4) Metcon (AMRAP – Rounds and Reps) AMRAP 9 5...
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30
Dec

12/31/16

CH, EW, WB – CROSS TRAINING WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25 500m Row 20 Alternating KB Snatches 53/35# 20 Single Arm...
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