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WOD Blog
 | Sat, Aug 22 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: Wellington & Ginay |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| GROUP METCON 8/22/15 | WARM UP 8/22/15 |
GROUP METCON 8/22/15(Time, Rx2) RX One partner works at a time, alternating as desired to complete 150 Wallballs (Men 20# to 10’ target; Women 14# to 9’ target) 125 Calorie row 100 Toes to Bar 75 Sumo Deadlift High Pulls (95/65) 50 Handstand Pushups Cash out for bonus points: 25ft handstand walk (Both athletes complete the walk without dropping. Not part of WOD time, but must be completed within the time cap to receive bonus points.) Scaled One partner works at a time, alternating as desired to complete: 150 Wallballs (Men 14# to 10’ target; Women 10# to 9’ target) 125 Calorie row 100 Knee Raises 75 Sumo Deadlift High Pulls (65/45) 50 Push Press (65/45) Cash out for bonus points: 25ft walking overhead lunges w/ barbell (65/45). (Both athletes must complete all lunge reps. Not part of WOD time, but must be completed within the time cap to receive bonus points.) GOAL Finish chipper under 18 mins and CASH OUT 21 min CAP OFF. |
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