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September 20, 2025

WOD
CrossFit – Sat, Sep 20 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a Partner: AMRAPx24:00 3 Wall Walks (ADV: 50′ Handstand Walk) 15 KBS (53/35) Echo Bike…

September 19, 2025

WOD
CrossFit – Fri, Sep 19 Performance & Fitness Metcon (Time) 10 Rounds for Time: 3 Power Cleans (185/125, ADV:225/155) 15 Wall Balls (20/14) 30 Double-unders *22:00 Cap

September 18, 2025

WOD
CrossFit – Thu, Sep 18 Performance & Fitness Bench Press (8 Reps every 2:30 x 4 Sets) Coach’s Notes: Start light and build to an 8RM for the day. Metcon…

September 17, 2025

WOD
CrossFit – Wed, Sep 17 Power Snatch (1 Rep every :45 x 12 Sets) Coach’s Notes: Start light (65-70% and build to around 80%). This is not a max. We…

September 16, 2025

WOD
CrossFit – Tue, Sep 16 Performance & Fitness “The Mini Triangle” (Calories) 7 Sets: 1:00 Echo Bike Calories 1:00 Row Calories 1:00 Ski Calories 1:00 REST Coach’s Notes: This version…

September 15, 2025

WOD
CrossFit – Mon, Sep 15 Performance & Fitness Strength Work (Checkmark) Every 4:00 x 3 Rounds: 6 Back Squats @60-70% of 1RM Rest 1:00 4 Vertical Jumps Coach’s Notes: Moderate…

September 13, 2025

WOD
CrossFit – Sat, Sep 13 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a Partner: AMRAPx20:00 5 Rounds each: Partner 1: 15 Wall Balls (20/14) Partner 2: 10…

September 12, 2025

WOD
CrossFit – Fri, Sep 12 Performance & Fitness HSPU Practice (AMRAP – Reps) On a 3:00 Clock: Accumulate as many KIpping Handstand Push-ups as possible *Advanced Option: Strict HSPU Coach’s…

September 11, 2025

WOD
CrossFit – Thu, Sep 11 Performance & Fitness Jerry (Time) For time:Run 1 mileRow 2KRun 1 mile In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October…

September 10, 2025

WOD
CrossFit – Wed, Sep 10 Back Squat (5 Reps every 2:30 x 3 Sets) Coach’s Notes: Keep the weight between 70-75% of 1RM. Performance Option (AMRAP – Reps) With a…