01-02-2021 (Reps)
HOME WOD
LOCKDOWN 3.0 - DAY 44
WOD: 20 min EMOM
Min 1 - DU
Min 2 - Push Ups
Min 3 -Sit UPs
Min 4 - Chair Dips
Min 5 - Rest
Work :30-:40s within each min.. | | 0% |  | |  | 0% |
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01-02-2022 (Rounds)
WOD: CrossFit Open 20.2
20 min AMRAP
4 x DB Thrusters 2x22.5/15kg DB
6 x T2B
24 x DU | | 0% | | | | 0% |
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01-03-2021 (Time)
HOME WOD
LOCKDOWN 3.0 - DAY 72
9 min EMOM
Min 1 - 6-8 Push Ups
Min 2 - 6-8 Chair Dips
Min 3 - :50s DU/SU/Star Jumps
Rest 2 mins
3 Rounds FT
8 x Push Ups
8 x Chair Dips
32 x DU/SU/Star Jumps | | 0% | | | | 0% |
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01-03-2022 (Time)
WOD: For Time
Freestyle Diane
45 reps of each for time:
Deadlifts 100/70kgs
Handstand push-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible. | | 0% | | | | 0% |
| 1st | 8:55  | Joe D Tue, Mar 1, 2022 |
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01-04-2020 (Rounds)
HOME WOD: 20 min AMRAP
5 x Bent Over Row (heavy object, this can be 5 on each side)
10 x Push Ups
15 x Side Lunge/Cossack Squats
Rest as needed
3 rounds:
10 x V Ups/Sit Ups
:20s x Hollow Hold
30 x Russian Twists
Rest 2 mins | | 0% | | | | 0% |
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01-04-2021 (Reps)
HOME WOD
LOCKDOWN 3.0 DAY 103
TOTAL BODY CONDITIONING
WOD: 40 min EMOM
Min 1 - :30s Box Step Ups/Lunges
Min 2 - :30 DU/SU Start Jumps
Min 3 - Max Effort Down Ups
Min 4 - Rest
If :30s is to easy then increase to :40s.. | | 0% | | | | 0% |
|
01-04-2022 (Time)
WOD: For Time
5k Run or Row | | 0% | | | | 0% |
| 1st | 23,47 | Marius Fri, Apr 1, 2022 |
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01-05-2020 (Time)
HOME WOD
10min EMOM
Min 1 - :30s TKB
Min 2 - :30s Arch Hold
Rest 2-3 mins
4 RFT
30 x DU/SU/Jump Jacks
10 x DB Hang Clean & Jerk (5ea. Side)
10 x Bench Dips
30 x Mountain Climbers | | 0% | | | | 0% |
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01-05-2021 (Rounds)
WOD: 20 min AMRAP
50 x Hang Power Clean
10 x Syncro Burpee Box Step Ups
50 x Front Squats
10 x Syncro Burpee Box Step Ups
50 x Burpees Over Bar
10 x Syncro Burpee Box Step Ups
50 x Thrusters
10 x Syncro Burpee Box Step Ups
50 x Deadlifts
(L4 50/35kg; 24/20”) | | 0% | | | | 0% |
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01-06-2020 (Time)
HOME WOD: For Time
EMOM 10
Min 1 - :30s Bent Over Row R Side
Min 2 - :30s Bent Over Row L Side
10 x Rounds
2 x Down Up
4 x Push Ups
6 x Air Squats
Rest 2 mins
20 x Rounds
1 x Down Up
2 x Push Ups
3 x Air Squats | | 0% | | | | 0% |
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01-06-2021 (Rounds)
WOD: 7 min AMRAP
3 x HSPU
5 x Box Jump Overs 30/24''
*Increase the reps of the HSPUs by 3 each round… | | 0% | | | | 0% |
| 1st | 4 + 5 HSPU | Clare G Tue, Jun 1, 2021 |
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01-07-15 (Rounds)
Skill/Strength: 15 min EMOM
1 - 2-3 C&J @75%
2 - 2-5 pulling
3 - 30 secs DU's
WOD: 8 min AMRAP
10 x burpees
20 x wall balls 20/14lb | | 0% | | | | 0% |
|
01-07-2020 (Time)
HOME WOD.. For Time
EMOM 10
Min 1 - :30s Bent Over Row R Side
Min 2 - :30s Bent Over Row L Side
4 Rounds
30 x Alt. OH Lunge
20 x T2KB
30 x KB Deadlift | | 0% | | | | 0% |
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01-07-2021 (Reps)
TOTAL BODY CONDITIONING
32 min EMOM
Min 1 - PGTOH
Min 2 - Alt. Sit Ups/Plank Holds
Min 3 - Erg of choice
Min 4 - Rest
*Work :30-:40s each minute.
**Min 3 - Is a full minute of work | | 0% | | | | 0% |
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01-08-2020 (Rounds)
AMARP 25 mins
50 x Hang Power Clean
10 x Syncro Burpee Box Step Ups
50 x Front Squats
10 x Syncro Burpee Box Step Ups
50 x Burpees Over Bar
10 x Syncro Burpee Box Step Ups
50 x Thrusters
10 x Syncro Burpee Box Step Ups
50 x Deadlifts | | 0% | | | | 0% |
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01-09-2020 (Weight)
WOD: For Quality
30 x Squat Clean & Push Jerk 60/40kg
Every :30 secs x 10 (5 mins)
1 x Rep
Into
20 min EMOM at minute 5:00
1 x rep | | 0% | | | | 0% |
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01-09-2021 (Rounds)
WOD: 10 min AMRAP
7 x HSPU
14 x T2B
42 x DU | | 0% | | | | 0% |
|
01-10-2020 (Rounds)
WOD: 22 min AMRAP
50 x DU/SUx2
40 x Wall Balls 20/14lb
30 x Sit Ups
20 x RKBS 32/24kg
10 x Box Jumps 30/24” | | 0% | | | | 0% |
| 1st | 3 rounds and 38 wall balls. 30” box jumps💪 | Mehers Thu, Oct 1, 2020 |
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01-10-2021 (Reps)
WOD: 2 6 min AMRAPs
AMRAP 1
12-9-6
Pull Ups
HSPU
Rest 3 mins
AMRAP 2
12-9-6
T2B
Push Ups | | 0% | | | | 0% |
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01-11-2021 (Rounds)
WOD: 15 min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Box Jumps
30 x DU | | 0% | | | | 0% |
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