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Buy in-Overhead squat skill: 10’ overhead squat technique. Increase weight only as technique allows and do not exceed weight for WOD. 3 reps EMOM look to your coach for skill advice. WOD: 18’ AMRAP 8x Overhead squats (95/65) 9x T2B 100x DU 10x Hang Cleans (95/65) C/o: 1200m cool down run and stretch Read More


7/29/14 WOD

BUY IN- 20 reps of Front squat cycle



CrossFit Games 2014 WOD #6


(Weight Choices= Games rxd; 155lb/115lb  or Human rxd; 135lb/95lb)


Cash Out- Stretch out


7/14/14 WOD

BUY IN-  Front Squats for 20 reps @ your new weight or same weight shooting for more reps


2 Rounds for Time-

400m Run

21 x SDHP (95/65 lbs)

12 Pull Ups

400m Run

30 x Lateral Bar Jump Overs

30 x MB Squat Cleans (20/14 lbs)

400m Run

15 x OH Squats (95/65 lbs)


CASH OUT-2 sets- Hanging L-Sits for :45 seconds