WOD:“1776”For Time (in a Team of 3)Kettlebell Swings (53/35 lb)Box Jumps (24/20 in)Air SquatsPush-UpsBurpeesPull-UpsSit-UpsRow (calories)Double-UndersWall Ball Shots (20/14 lb)Ball Slams (30/20 lb)Dumbbell Push Press (45/35 lb)*As a team, complete a total of 1776 reps involving all exercises in any order

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WOD:“Tyler Durden”15 Minute AMRAPBARBELL1 Bear Complex Cycle (75/55)(power clean, front squat, push press, back squat, push press)10 Double Unders/Penguins or 2:1 Singles/Jacks2 Bear Complex Cycles20 Double Unders3 Bear Complex Cycles30 Double Undersetc… add 1 cycle and 10 double unders per roundMATCHING DB COMPLEX (power clean, front squat, push press, thruster)SINGLE DB ALTERNATE ARMS PER COMPLEX

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WOD:“Mario Lemieux” For Time Buy-in: 66 Double Unders/Penguins (112 Singles/Jacks) 30-20-10-6 Single Arm Alternating Devils Press Sit-Ups Cash-out: 66 Double Unders/Penguins (112 Singles/Jacks)

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Warm Up:Shoulder DROM 3 Rounds Childs Pose 10 PVC or Towel Lift Offs 5/5 MS Press Strength:15 Min Clock 5×10/10 Half Kneeling DB/KB/Landmine Press 5×10/10 DB/KB Renegade Rows WOD:“Beets, Bears, Battlestar Galactica” 12-18-24-18-12 DB/KB Snatch (Split evenly) Mountain Climbers (R+L=1) Double Unders (2:1 Jacks/1:1 Penguins)

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Remember, tomorrow’s WOD is a partner WOD that is designed so it can be performed virtually through technology (Google Hangout, Skype, Zoom, FaceTime, etc.) or with a significant other, who lives in the same dwelling as you. It will be up to you to and your partner to schedule a time and select which communication…

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Join us tonight at 7PM for virtual mobility with Kira (@kirasteele_dpt @physio_412) Click the HERE to view the whiteboard for today’s workout. Warm Up: Shoulder DROM Ankle Mobility Pillar Series Strength: 15 Min Clock 5×8 Pull-ups or Door Handle Rows 5×8 Chair Dips WOD: “Annie” 50-40-30-20-10 Double Unders (Jumping Jacks 2:1) Sit Ups Finisher: 4×15/15…

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CrossFit Warm Up:Shoulder/Lunge Prep 3 rds 10 DU Practice 3 Pull-Up Negatives (jump to top if needed) 6/6 RNT Reverse Lunge Strength: 15min Clock Strict Pull-ups – 3 x MR *Should shoot for around 25-30 reps total* BB Front Rack Lunges – 4 x 6/6 WOD:Total Work: 40 T2B 80 Front/Back KB Lunges 160 Double…

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CrossFit Warm Up:Shoulder/Ankle Prep3rds (10:00 Cap)10m Inch worm to push up 10 DU Practice 1 From Floor Clean Complex (Build) WOD:30-20-10 Power Cleans (95/65-135/95-155/115) 5/5-10/10-15/15 Rot. Ball Slam 80 Double Unders (2:1) *This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.* Optional finisher: Trunk 3rds…

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