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WOD Blog
 | Sat, Sep 3 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 (630 days ago) |
| PARTNER OR LONE WOLF RIDES ALONE METCON 9/3/16 | WARM UP 9/3/16 |
PARTNER OR LONE WOLF RIDES ALONE METCON 9/3/16(Time, Rx+, Rx2, Rx3) Partner #1 20-15-10-5 HR Push Ups SDHP (95#/65#) Wallballs (20#/10'-14#/9') Partner #2 20-15-10-5 Box Jump (24''/20'') Burpee CTB Pull Ups RULES: If doing partnered, Partner #1 does triplet #1 while Partner #2 does triplet #2 triplet. Then both switch. If one partner finishes their 1st triplet ahead of time they must wait until partner is done with their before they can switch. GOAL: Finish under 20 mins CAP off at 25 mins STEP UPS NOT ALLOWED Rx+: Sub, HRPU with HSPU same reps, Pull Ups with BMU's 10-8-6-4, 135#/95# 30#/20#-10' Rx: As written Rx2: Sub Regular Pull ups, Sub KB Swing 53#/35, 20#/10'-14#/9' STEP UPS ALLOWED Rx3: Sub Jump CTB Pull Up, KB swing 35#/26#, 14#-10# Pushballs
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