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WOD Blog
 | Sat, Jul 23 2016 |  |
 | 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! |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| TEAM WOD 7/23/16 | WARM UP 7/23/16 | STRENGTH WOD 7/23/16 |
TEAM WOD 7/23/16(Time, Rx+, Rx2, Rx3) ANNOUCEMENTS: MONDAY PIONEER DAY 6&7PM CANCELLED FOR HOLIDAY COMPETITORS COME EARLY AND TRAIN WITH ME! 'COUPLE OF COUPLETS' In teams of 2 3 rounds Rope Climb-2 ascents (15') or 3 ascents on 12' rope Air Squats-25 reps One athlete does this at a time. Once both have finished athlete 1 moves to 3 rounds Burpee Box Overs-9 reps (20'' for all) TTB-9 reps One athlete does this at a time. Once all 3 have finished athlete 1 moves to 3 rounds for time of 15-12-9 Assault Bike Powerclean (135#/95#) GOAL: As an individual athlete try to finish each couplet under 5 mins as a team finish under 30 mins, THESE SHOULD BE PERFORMED AS SPRINTS! NO PACING PEOPLE!! Rx: As written Rx2: Sub 10 kipping Pull ups or , HPC 95#/65# Rx3: Sub 10 Ring Rows, KTC, Deadlift 95#/65# |
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