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WOD Blog
 | Thu, Aug 6 2015 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
 | Happy Birthday: Bobby |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
Thursday 8/6/15(Reps, Rx2) Skill/Technique Every min on the min for 10 mins (EMOM) High Hang Snatch-3 reps @65-75% of 1RM. (optional) Perform 20 Double Unders after each set. Focus on positions and being EXPLOSIVE!!!! Metcon B: Metcon (AMRAP - Reps) 4 rounds for MAX total reps of Deadlift-30 secs Rest-30 secs Sprint-100 m in 30 secs* Rest-30 secs Single Arm DB Thruster -30 secs Rest-30 secs Sprint-100 m in 30 secs* Rest-30 secs *Run does not count towards reps. But must be completed each round in order to continue. GOAL: Complete all 4 rounds and or perform over 110
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