Wod Jan 8th

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Strength: EMOM 6 min 2 power cleans + 1 jerk @ 75% max power clean

wod:

10 miN AMRAP

8 clean and jerk 155/105#

12 hr push ups

16 box jumps 24/20

Core: 30-20-10 reps

half moons

abmat sit ups

Wod Jan 7th

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Strength:  3 back squats EMOM @75% orm

Wod:

This request is from Hercules Crossfit. Let s put everything we have today into this workout!

Please everyone in the CrossFit community who can, do this WOD on Monday in the name of my son! The only donation I need is your blood sweat and tears to help bring life to my child! By tomorrow he will be healing from everything he’s gone through and will have a healthy and normal life. But, right now, I wish I could take his place because he is on so much pain and is so tired from all he’s been through!! Tomorrows WOD :”Bodhi” 10-22-12 of squat snatch (95/65), chest to bar pull ups. He just had a tube put down into his nose to suck out the blood from his stomach. Please!! CB

Wod jan 6th

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Strength: athletes choice

Wod:

10 minute amrap

10 thrusters @ 95/65 pounds

6 burpees

10 Kb swings @ 53/35 pounds

Scale as needed.  Post rounds and reps to comments

Wod Jan 4th

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Strength: 10 min to find orm front squat

wod: 4 rounds for time

front squat 155/105# x 8

t2b x 12

dbl unders x 50

Wod Jan 3rd

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Strength: find orm strict press in 10min

Wod:

20 jumping squats 45/35/30#

15 pull ups

20 kb swings 53/35

15 sec handstand hold against wall

4 Rounds

 

Core: 50 hollow rocks

Wod Jan 2nd

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Strength: 10 min to establish 1 rep max  clean and jerk

Wod:

“Grace ”

30 Clean and Jerk for time

135/95#

Cash Out : 500m row + 50 ab mat sit-ups