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WOD

29
Jan

Arm-aggedon

Main – CrossFit View Public Whiteboard Warm-up Circus (No Measure) 2 RDS run 200m lateral plank walk 3 fwd rolls 50 jumping jacks Metcon Metcon...
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28
Jan

Pressure Point

Main – CrossFit Smolov 3/4 – Betcha glad that’s over View Public Whiteboard Warm-up LUNGE/WORM (No Measure) 3 RDS NOT FOR TIME 1) WALKING LUNGE...
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27
Jan

Shaving Grace

Main – CrossFit View Public Whiteboard Warm-up MB CLEAN/PUSHUP (No Measure) EMOM 6 1O MB CLEANS 10 PUSH-UPS Metcon Metcon (Time) 30 Clean & Jerks...
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26
Jan

Adrian

Main – Boot Camp Smolov 3/3 View Public Whiteboard Warm-up Sally up/Sally down (No Measure) squats to the beat Games Prep Weightlifting Back Squat Metcon...
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25
Jan

Jitterbug

Main – CrossFit View Public Whiteboard Warm-up Burpee/BJ/WB (No Measure) EMOM 8 3 burpees 5 Box Jumps 24/20″ 7 Wall balls 20/14 Metcon Metcon (Time)...
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23
Jan

The Open Test

Main – CrossFit Don’t forget to thank coach for the b-day WOD!!!!! View Public Whiteboard Warm-up Warm-up (No Measure) Stretch, mobilize & warm up movements...
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22
Jan

Up in Smoke

Main – CrossFit Smolov 3/1 View Public Whiteboard Warm-up Push/Pull (No Measure) 3RDS NOT FOR TIME ROW 250m 15 push-ups Games Prep Weightlifting Back Squat...
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