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May 21, 2025

WOD
CrossFit – Wed, May 21 Performance & Fitness Back Squat (8@65%, 6@75%, 6@80%, 4@85%) Coach’s Notes: Complete a set every 2:00. Performance Metcon (AMRAP – Rounds and Reps) AMRAPx12:00 15…

May 20, 2025

WOD
CrossFit – Tue, May 20 Performance & Fitness For today’s snatches you have the option between power or squat. We recommend that if a squat snatch is something you want…

May 19, 2025

WOD
CrossFit – Mon, May 19 Performance & Fitness Murph Prep 3 (AMRAP – Rounds and Reps) “Cindy” AMRAPx20:00 5 Pull-ups 10 Push-ups 15 Air Squats Directly into: 1 mile run…

May 15, 2025

WOD
CrossFit – Thu, May 15 Performance & Fitness Skill Work (Checkmark) Rope Climb Practice Accessory Strength Work (Checkmark) Every 1:30 x 9 total sets (3 sets of each movement) Interval…

May 17, 2025

WOD
CrossFit – Sat, May 17 Performance & Fitness Metcon (Time) For Time with a partner: 240 Double-unders 120 Single Box Step-ups 90 Toes to Bar 60 Single Arm DB Hang…

May 16, 2025

WOD
CrossFit – Fri, May 16 Performance & Fitness Power Clean + 2 Hang Squat Cleans (1 Complex every 2:00 x 4 sets) Coach’s Notes: Start at a moderate weight (70%…

May 14, 2025

WOD
CrossFit – Wed, May 14 Performance & Fitness Strength Work (Checkmark) Every 2:30 x 4 Sets: 5 Push Press @75% of 1RM 15-30 Second Handstand Hold Coach’s Notes: Keep all…

May 13, 2025

WOD
CrossFit – Tue, May 13 Performance & Fitness Deadlift (5,3,1,1,1) Coach’s Notes: Complete a set every 2:00. Not TNG. Reset from the floor each set but do not drop from…

May 12, 2025

WOD
CrossFit – Mon, May 12 Murph Prep 2 (Time) For Time: Buy-in: 800m Run Rest 2:00 3 Rounds: 20 Pull-ups 30 Push-ups 40 Air Squats Rest 2:00 Cash-out: 800m Run…

May 10, 2025

WOD
CrossFit – Sat, May 10 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx25:00 20/15 Calorie Row and 15 Bar Facing Burpees 20 Cleans (185/125)* *Men…