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Tuesday, October 13 2020

“Brothers in Arms” by DB 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar4 Handstand Push-Ups MRX Hand Release Push-Ups8 Kettlebell Swings 24/16kgs RX+32/24

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Monday, October 12 2020

“The Christopher Columbus Chipper” For Time:14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squat14 Barbell Push-Ups500m Nina Row

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Sunday, October 4 2020

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GENERAL Patton” by DB50 Burpee Muscle-Ups for Time

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Sunday, September 27 2020

“TAMA” For Time:800m One Arm Kettlebell Farmers Carry 32/24kgs MRX 24/16 31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm Kettlebell Farmers

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Saturday, September 26 2020

see 4 Rounds For Time:10 Handstand Push-Ups MRX 2/4″ Rise10 Dips (bar or ring)10 Barbell Push-Ups MRX Push-Ups10 Deadlifts 225/155 RX+275/185 MRX185/125 1000m Run/Row or 2.5k Assault

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Friday, September 25 2020

Benchmark WOD “KAREN” For Time:150 WallBalls 20/14lbs to 10′ MRX 20/10 to 9′ Core Development 25 Sit-Ups (athletes choice on style) 25 Banded Hip Extensions25

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Wednesday, September 23 2020

In 15 Minutes: establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin over bar) and 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed) 5min

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Friday, September 18 2020

THE AIR FORCE WOD For Time:20 Thrusters 95/65 RX+ 115/75 MRX 75/55 20 Sumo Deadlift High Pull20 Shoulder to Overhead20 Overhead Squats20 Front Squats**Athletes must

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Thursday, September 10 2020

“Gone With the Wind” by DB For Time: 1000m Run/Row or 2.5k Assault Bike 50 Barbell or Kettlebell Sumo Deadlift High Pull1000m Run/Row or 2.5k Assault Bike50 Barbell or Kettlebell Thrusters1000m Run/Row or 2.5k Assault

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Saturday, September 5 2020

For Time: 600m Run/Row or 1.5k Assault Bike 10 Muscle-Ups (ring or bar) or 20 Chest to Bar Pull-Ups 200m Run/Row or 0.5k Assault Bike 10 Hang Squat Clean & Shoulder

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Tuesday, September 1 2020

For Time: 200m Run/Row or 0.5k Assault Bike 20 Pull-Ups200m Run/Row or 0.5k Assault Bike20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 200m Run/Row or 0.5k Assault Bike20 Toes

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Saturday, August 29 2020

CrossFit Games Master/Teens WOD 2016 “California Club” For Time:8 Deadlifts 315/215lbs RX+365/255lbs. MRX 275/185 40 WallBall Sit-Ups 20/14lbs MRX 20/10 80 Double-unders40 Pull-Ups MRX 40

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Tuesday, August 18 2020

For Time:200m Run or Row or 0.5k Assault Bike5 Push-Ups10 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 5 Burpees400m Run or Row or 1k Assault Bike10 Push-Ups20 Russian Kettlebell Swings10 Burpees800m Run or

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Sunday, August 16 2020

“TUMILSON” 8 Rounds For Time: Run 200m 11 Dumbbell Burpee Deadlifts 2x 50/35lbs OR KB Burpee Deadlifts 26/16 OR Barbell Burpee Deadlifts 135/95 MRX 115/75 U.S. Navy Special Warfare

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Thursday, August 13 2020

“The Mighty Mile” by DB For Time: 600m Run or Row or 1.5km Assault Bike60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar Pull-Ups MRX Pull-Ups15 Handstand Push-Ups

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Sunday, August 9 2020

“CHRISTINE” 3 Rounds For Time:500m Row or 1.2k Assault Bike12 Deadlifts BW/75%21 Box Jumps/Step-ups 24/20″ MRX 20/18 Core Development 15 BB Good Mornings30 Russian Twists 15 Kettlebell

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Saturday, August 8 2020

CrossFit Games WOD 2013 “Naughty Nancy”4 Rounds For Time: 600m Run25 Overhead Squats 95/65 RX+140/95 MRX 75/55 Core & Squat Development 25 KB/DB/BB Sit-Up to

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Wednesday, August 5 2020

Sumo Deadlifts to Kettlebell/Dumbbell SuitCase Deadlifts E3MOM8 Sumo Deadlifts to 18 Double KB Deadlifts7 Sumo Deadlifts to 14 Double KB Deadlifts6 Sumo Deadlifts to 12

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Sunday, August 2 2020

HERO WOD “JORGE” For Time:30 WallBall Sit-ups 20/14lbs MRX 14/10 15 Squat Clean 155/105 MRX 115/75 24 WallBall Sit-ups12 Squat Clean18 WallBall Sit-ups9 Squat Clean12

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Tuesday, July 28 2020

“Me Love You Long Time” by DB For Time: 15 Deadlifts 225/155 RX+275/185 MRX185/115 1600m Run15 Handstand Push-Ups or 75ft Handstand Walk RX+ 15 Parallette

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Sunday, July 26 2020

“VIOLA” 20min AMRAP: 11 Power Snatch 95/65 MRX 75/5517 Pull-Ups13 Power Cleans U.S. Army SSG Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar

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Saturday, July 25 2020

“OMAR” For Time:10 Thrusters 95/65 MRX 75/55 15 Bar Facing Burpees20 Thrusters25 Bar Facing Burpees30 Thrusters35 Bar Facing Burpees U.S. Army First Lieutenant Omar Vazquez,

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Sunday, July 19 2020

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 10 Pistols, alternating legs MRX 10 Lunges (alt legs) 15 Pull-ups OR “MAGGIE” 5

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