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FRIDAY WOD August 26, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 20 minutes (10 sets): 2 Snatches + 1 Overhead Squat Perform 2 snatches, and upon standing from the second, perform one additional overhead squat. B. For time: Run 400 Meters 10 Squat Snatches (135/95 lbs) 20 Burpees Over the Barbell Run
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THURSDAY WOD August 25, 2016

  CrossFit WOD PERFORMANCE A. Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) Rest 60 seconds B. Five rounds for time of: 5 Muscle-Ups or 10 Pull-Ups 20 Wall Ball Shot
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WEDNESDAY WOD August 24, 2016

CrossFit WOD PERFORMANCE A. Every 3 minutes, for 18 minutes (6 sets): Deadlift x 3 reps *Set 1 – 3 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 3 reps @ 80-85% *Set 4 – 2 reps @ 85-90% *Set 5 – 3 reps @ 80-85% *Set 6 – 3 reps @ 80-85% B. Complete as many rounds and reps as possible
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TUESDAY WOD August 23, 2016

CrossFIt WOD PERFORMANCE + FITNESS Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) — Run 400 Met
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MONDAY WOD August 22, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85 B. Every 3 minutes, for 9 minutes (3 sets): Back Squat x 8 reps @ 70-75% of 1-RM C. “Helen” Three rounds for time of: Run 4
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SUNDAY WOD August 21, 2016

BootCamp WOD INTENSITY   Special SUNDAYFUNDAY WOD today with Coach Tony A. at 9am and 10am!  
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SATURDAY WOD August 20, 2016

CrossFit WOD PERFORMANCE + FITNESS SURPRISE WOD! PLEASE WEAR YOUR 580 SHIRTS TODAY!
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FRIDAY WOD August 19, 2016

CrossFit WOD PERFORMANCE A. Every 3 minutes, for 15-18 minutes (5-6 sets): Bench Press @ 20X1 tempo Perform the following reps and percentages: * Set 1 – 3 reps @ 65% of 1-RM * Set 2 – 2 reps @ 75% * Set 3 – 1 rep @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – 1 rep @ 101-103% * Set 6 (opti
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THURSDAY WOD August 18, 2016

CrossFit WOD PERFORMANCE + FITNESS Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single-Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1 Rest 2 minutes     BootC
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TUESDAY WOD August 16, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor) B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean Every tim
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