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Friday, January 17th

Strength: Close Grip Bench Press – 4×10 WOD: Crossfit Open 15.4AMRAP 83 Handstand Push Ups | 1-2 mats | Hand Release Push Ups3 Cleans 185/125 | 155/105 | 115/856 Handstand Push Ups3 Cleans9 Handstand Push Ups3 Cleans12/315/318/3, ect.

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Saturday, September 9th

EMOM 30 – teams of 3 Minute 1: Calorie Row Minute 2: Chest-to-bar | pull Up | ring row Minute 3: Calorie Bike Minute 4: Hang Power Snatch 115/85 | 95/65 | 75/55 Minute 5: Rest Partners will start at… Read more »

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Wednesday, December 27th

Strength: Strict HSPU: One Max Set, then EMOM 5 of 40-50% of that number WOD note: Similar to 12/15, except strict this time around. Take a few minutes after everyone completes their max set before starting the short EMOM. Scaling… Read more »

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Sunday, November 26th

Hero WOD: Dork: 6RFT 60 DU 30 KBS 53/35 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half… Read more »

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Sunday, October 15th

Hero WOD Coffland: Accumulate 6 minute hang hold from rig. Every drop, complete 800m run + 30 push ups.

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Wednesday, October 11th

Kipping HSPU, 3×10, rx+, rx, mrx and scaled options available. Every 4 mins for 12 mins: 400 m, Single Dumbbell Box Step Overs, and Wall Walks Every 4 mins for 12 mins do: Run, 400 m 12 Single Dumbbell Box… Read more »

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