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“Hammer Down” 20 Minute EMOM Of: -10 burpees Competition/Performance: -As written Fitness: -7 burpees

Chris Koepsel How and when did you start doing CrossFit? Started June 6, 2014 after a few years of causal lifting, I was looking for something more structured and competitive. A trainer at the [...]

“Cluster Up” Partner WOD Alternating completed rounds: 10 Rounds FT of: -100m run -8 hang clusters Competition: -95/65 Performance: -75/55 Fitness: -55/35

“Preparation M” Complete For  Time: 800m run 4 rounds of “Cindy” 600m run 3 rounds of “Cindy” 400m run 2 rounds of “Cindy” 200m run 1 round of [...]

WOD: 1000m Row 100 DUs 50 Wall Balls 20/14 500m Row 50 DUs 25 Wall Balls BOOTCAMP: 20 min AMRAP 500 m row 50 Double unders 25 wall balls 1 wall walk / 10 sec handstand hold

STRENGTH: GHD hip extension WOD: 12 min AMRAP 5 box jumps 24/20 10 push ups 15 sit us 30 double unders BOOTCAMP: 800 m run buy in 8 rounds: 5 box jumps 10 push ups 15 sit ups 30 double unders [...]

STRENGTH: Find 1RM Hang Squat Snatch WOD: 60/50 Cal Row 50 Hang Power Snatch 75/55 40 Pull ups

WOD + BOOTCAMP: 0-2:00 200m Run Then; Max Burpees 2:00-4:00 200m Run Then; Max Wall Balls 30/20 4:00-6:00 Rest 6:00-8:00 200m Run Then; Max Burpees 8:00-10:00 200m Run Then; Max Ball Slams 30/20 [...]

STRENGTH: Back Squat WOD: 10min AMRAP 12 HSPU 20 Walking lunges- Goblet hold 53/35 -Rx+ Deficit HSPU

WOD: 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases. OR 10 min amrap 25 [...]