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WOD Blog
 | Sat, Dec 31 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 (634 days ago) |
| PARTNER WOD!! 12/31/16 | WARM UP 12/31/16 | STRENGTH WOD AT 9AM!!! ALONG WITH OPEN GYM |
PARTNER WOD!! 12/31/16(Reps, Rx+, Rx2, Rx3) OPEN GYM IS AT 9AM ALONG WITH SWOD!!! With a 27 min timer perform Each athlete picks a couplet to begin with as an athlete does #1 the other can be doing #2 but BOTH must perform each couplet before moving on to Barbell Complex. If one partner finishes early they can choose to Bike or Row for calories that will be added to the team score. COUPLET #1 10-9-8-7-6-5-4-3-2-1 HSPU Box Jump (24''/20'') COUPLET #2 10-9-8-7-6-5-4-3-2-1 TTB Burpee to target 6'' then once both athletes have done EACH Couplet with any time remaining (sharing one barbell) Barbell Complex for MAX Load Deadlift-1 rep Powerclean-1 rep Hang Powerclean-1 rep Jerk-1 rep SCORING EXAMPLE: Team Seth and Zeth Seth chooses Couplet #1 to start he finishes it in 7 mins and Rows for calories as Zeth finishes Couplet #2 then as Zeth begins Couplet #1 Seth Begins Couplet#2. Zeth finishes Couplet #1 early and rows for calories until Seth finishes, They both get 220 reps EACH for finishing both couplets plus they both were able to row 30 calories as they waited for each other. Going into barbell complex they have a team score of...500 reps with the 8 mins they have left they manage to both get 250# on barbell complex, team score is 1,000# Rx: As written Rx2: Sub HR Push Up, Step ups allowed and Sit Ups and regular burpee, Rx3: See coach for individual version
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