WOD

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Open Gym! Get in here and make some magic happen! Warm Up: 3 Rounds Row or Ski 500m anything over or under 500m you pay immediately in burpees Then

Have you registered for the CrossFit Open yet? https://games.crossfit.com Warm Up: 2 Rounds Run 200m 15 KB Swings (Light) 10 Knee To Elbow Skill: 2 Rounds 10 Handstand Push Ups 3 Bar Muscle Ups 100ft OH DB Single Arm Walking Lunges (50 ft left arm 50ft right arm) WOD: AMRAP in 5 Min

Strength Day! Warm Up: Run 1 Mile 2 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats Strength: Shoulder Press (Banded) (50% of 1 rep max) 8-8-8-8-8 Front Squat  (light) 10-10-10-10 SOTS Press (light) (form and practice) 5-5-5-5-5  

Who's ready for some love taps today!?? Get yourself signed up for the Open! Starts March 11th https://games.crossfit.com Warm Up: Run 400m EMOM for 5 Min 6 Thrusters (light db or bb) 12 DB Snatch Skill: 3 Rounds 12 Wide Floor Press (DB) 12 Tempo Push Ups (2 sec down 1

Freestyle Friday! Warm Up: Run 1 Mile (miles for March is coming!) 2 Rounds 12 Slam Balls 20 Sit Ups 20 Mountain Climbers WOD: Create your own masterpiece or make up one from this week! Monday and Thursday were awesome! Practice a lift or mobility! Stretch and roll out..

Another Birthday WOD!!! HECK YES!!! Warm Up: Run 800m 6 Inch worm with push up 20 Walking Lunges 10 Burpees WOD: 2 Rounds for time of: 18 Hang Squat Cleans (95/65#) 18 Push Press 2 Muscle Ups (bar or ring) scale 4 C2B Pull Ups 18 Pull Ups 18 DB Snatch (50/35#) 2 Muscle

Strength Day! Better rest up for tomorrows bday WOD! Warm Up: Run 1 Mile 2 Rounds 15m Monkey Walk (bear crawl with straight legs) 15 Air Squats 15m Walrus Hop (MW position, hands and feet move together) **just a reminder Chris programs Wednesday :) Accessory Work: 3 Rounds 8 BB Strict

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