- Oct 14, 2021
- 1 min read

Thursday, October 14, 2021

SKILL

One round of the AB Circle

30 wipers with a bench press

wod

3,6,9,12,9, 6,3

Feadlifts (75/115)

Shoulder to overhead (75/115)

Tri cep Pushups

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Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB

Sunday, August 14, 2022

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Saturday, August 13, 2022

A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!