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TUESDAY WOD August 2, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 24 minutes (12 sets): Power Clean + Split Jerk Build over the course of the 12 sets to today’s heavy. B. Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note t
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MONDAY WOD August 1, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Ha
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SUNDAY WOD July 31, 2016

Boot Camp WOD INTENSITY A. 12 Min AMRAP 12 Slam Balls 10 Ring Rows 10 Plank K2E (1,1,2,2,3,3…) B. 12 Min AMRAP 10 DB Man Makers 10 Abmat Sit ups 250m Run/300m Row C. 6 Min AMRAP 6 KB Russian Swings 8 Wall Balls
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SATURDAY WOD July 30, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell or Barbell Ground to Overhead 10 Chest-to-Bar Pull-Ups 200 Meter Sprint
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FRIDAY WOD July 29, 2016

  CrossFit WOD PERFORMANCE A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105% Rest 2-3 minutes between sets B. Complete rounds of 21, 15 and 9 reps of: 135/9
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WEDNESDAY WOD July 27, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Four sets of: Romanian Deadlift x 6 reps @ 4011 Rest 30 seconds Supine Hamstring Curls with Medicine Ballx 20 reps @ 11X0 Rest 30 seconds Nose-to-Wall Handstand Hold x 60 seconds Rest 30 seconds B. Complete as many rounds and reps as possible in 8
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TUESDAY WOD July 26, 2016

CrossFit WOD PERFORMANCE A. Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs (24″/20″) B. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Face-Down Chinese Planks x 60 seconds Rest
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MONDAY WOD July 25, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 20 minutes (10 sets) of: Halting Clean Deadlift + Clean Pull + Power Clean + Clean Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. Olympic Barbell Warm up-Coach Choice B.
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SUNDAY WOD July 24, 2016

BootCamp WOD INTENSITY   Come celebrate Coach Ron’s 45th Bday WOD today! Happy Birthday Ron!     “Ron 45!” Buy-In: 450 Meter run with partner w/ 45 lb plate A. AMRAP in 6 minutes: Partner Wheel Barrels* (Scale is plank up/downs or static plank while pa
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SATURDAY WOD July 23, 2016

  CrossFit WOD PERFORMANCE + FITNESS Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Loaded Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 se
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