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The Week Ahead – 3/17/24
Team, Friends, Amazing work by so many over the last few weeks... the Open pushed us, and our community rallied around the challenge. Thanks for making this all so much fun. The week ahead: Monday [...]
The Week Ahead – 3/10/25
Team, It's looking like it's going to be a beautiful week. Friday marks the final CrossFit Open WOD. Remember, we'll wait until Thursday's announcement to plan our Saturday Partner WOD. No double strength this week. [...]
The Week Ahead – 3/3/25
Team, Week One of the Open is gone in a whirlwind, and we're on to the second challenge this Friday. If you haven't already, I think our Facebook/Instagram had a few snippets of Friday Night's [...]
The Week Ahead – 2/24/24
Team, Hope everyone is ready to hit another strong week of training! Here’s what’s coming up: The Week Ahead: Monday – We kick things off with “Ghost”, a Crossfit Benchmark where the score is total [...]
The Week Ahead – 2/17/24
Team, I hope you all are doing well! I made a mistake last week and mentioned 1 RM Snatch would show up this week. I was wrong, and it will show up next week. For [...]
The Week Ahead – 02/10/25
Team, Damn, just when we were getting our running groove going there might be more snow! Lucky for us the temps are "higher" than last time, and our running this week is Friday. All the [...]
WOD
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Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace" 30 Clean and Jerks for Time (135/95)
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Strength A1 Snatch Grip DL 5-5-3-3 A2 Straight Arm Side Plank 4x12/Side WOD For Time Accumulate 4 Minutes of Wall Sit When you break: 5 Strict Pull-Ups 10 V-Ups 25 Double Unders
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Arm Strength EMOM 9 - 30s Work/30s Rest 1 - Max Effort Bench Dip 2 - Max Effort Reverse Barbell Curl 3 - Max Effort Skull Crusher WOD Partner WOD You Go I Go AMRAP [...]
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Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace Stuff" 3 Rounds 10 Clean and Jerk (135/95) Run 200m Rest 90s
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WOD 5 Rounds Row 40 Cal/32 Cal 40 Double Unders 20 DB Anchored AbMat Sit-Ups
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Strength A1 Deficit (DB) Box Handstand Push-Up 4x5 A2 Powell Raise 4x10/arm Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (1x50/1x35) 20 DB Floor Press (2x50/2x35) 20 Ring Rows
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