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2023-12-27

WOD 10 – 1 Deadlifts (185#) Bench press (115# and 135#) GHD sit-ups Cal echo bike Time: 26:31 (115# first two rounds then 135# all remaining rounds)

2023-12-24

WOD 12 days of Christmas 1 100m run 2 thrusters (75#) 3 push press (75#) 4 GHD sit-ups 5 box jumps (24″) 6 kb swings (44#) 7 push-ups 8 goblet squats (44#) 9 hip extensions 10 deadlifts (165#) 11 pull-ups 12 calorie echo bike Time: 46:54

2023-12-22

WOD “Deck of Cards” w/ Kat ♦️– box jumps (20″) ♠️ – kb swings (44/35) ♥️ – GHD sit-ups ♣️ – push-ups J – 5 over shoulder D ball cleans (70#) Q – 100m run K – 10 obliques (per side) (44/35) A – 10 wall balls (20/14) Time: 32:24 …

2023-12-07

Skill work 1000m row WOD 5Rds5 cal bike10 Push-ups15 WB (20/14)20 DB Snatch (10 per arm)25 Sit-ups30 DU Time: 29:41 (20# wall ball, 35# db on 4 rounds and 30# db on middle round)

2023-11-25

WOD Thanksgiving with the girls “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 KB Swings (53/35) 12 Pull-Ups “Fran’s” House 15 Thrusters (95/65) “Nancy’s” House 400 meter Run 15 OH Squats (95/65) “Grace & Isabel’s” House 20 Ground-To-Overheads (95/65) “Kelly’s” House …

2023-11-23

WOD “Deck of Cards” w/ Kat ♦️– air squats ♠️ – push-ups ♥️ – kb swings (44/35) ♣️ – box jumps (24″/20″) J – 100m run / 10 cal on echo bike Q – 10 obliques (per side) (35/25) K – 10 deadlifts (155/125) A – 25 sit-ups Time: 36:30 …

2023-10-25

SKILL WORKBENCH PRESS50 Reps in FEWEST sets POSSIBLE 80# – 28, 44, 50 WOD8 ROUNDS10 DEADLIFTS (225)8 T2B6 BURPEE BOX JUMPS Time: 24:30 (175#, 4 rounds k2e, 4 rounds t2b, regular box jumps 24”)

2023-10-22

WOD 3 x 5 min AMRAPs 5 min AMRAP 100m run 10 deadlifts (165#) Short break for 2-3 minutes 5 min AMRAP 5 squat cleans (85#) 5 pull-ups 10 sit-ups Short break for 2-3 minutes 5 min AMRAP 6 push-ups 10 hang power cleans (85#) Total: 4 rounds, 3 rounds, …