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“New Year’s Eve Evil EVA” 5 Rounds For Time: (45min cap) 800m Run or Row or 2k Bike 30 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 30 Pull-ups RX+ Chest to Bar MRX Ring Rows *compare to Dec 31, 2023; Dec 31, 2022; Dec 31, 2020; Dec 31, 2019* Core Isometrics 1min Handstand Hold 1min Plank […]

Howard’s 77th Birthday WOD 9min AMRAP: Buy In: 77 Double Unders MRX Single Unders Then, 9 Kettlebell Swings 24/16 RX+ 32/24 MRX 16/12 22 Wallball Shots 20/14 to 10/9′ MRX 14/10 to 9′ Rest 3 minutes 9min AMRAP: Buy In: 77 Double Unders MRX Single Unders Then, 9 Goblet Squats 22 Wallball Sit-ups Rest 3

“Caloric Meltdown Races” (10min cap including rests) 15 Calorie Row/Bike or 200m Run Rest 1min 30 Calorie Row/Bike or 400m Run Rest 2min 15 Calorie Row/Bike or 200m Run *Rest 5min / transition from time cap* For Time & Unbroken: (21min cap) 60 Doubles or Crossovers 40 Air Squats 30 Calorie Row/ Bike or 400

Thruster Build Up E3MOM 5 – 5 – 5 – 5 – 5 CrossFit Games WOD 2022 “Jackie Pro” For Time: (15min cap) 1000m Row/Run or 2.5k Bike 50 Thrusters 95/65lbs 30 Bar Muscle-Ups OR “JACKIE” For Time: (15min cap) 1000m Row/Run or 2.5k Bike 50 Thrusters 45/35lbs 30 Pull-ups MRX Ring Rows Isometric Core

CrossFit Games WOD (RX+) “Awful Annie” For Time: (20min cap) 50 – 40 – 30 – 20 – 10 rep rounds of: Double Unders WallBallSit-Ups 20/14 RX+ GHD Sit-Ups MRX 14/10lbs 5 – 4 – 3 – 2 – 1 Cleans 185/125 RX+275/185 MRX135/95 Flexibility & Core Development 20 Reverse Rower Tucks 1min Couch Stretch

MainSite WOD For Time: (21min cap) 45 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 400m Run 35 Kettlebell Swings 800m Run 25 Kettlebell Swings 1200m Run 15 Kettlebell Swings Rest 2min Exactly (from finish) “Finisher” For Time: (6min cap) 600m Farmers Carry Kettlebells or Dumbbells **Catch every time you stop to Rest, perform 5 Double Kettlebell/Dumbbell

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“TAMA” For Time: (31min cap)800m One Arm KettleBell Farmers Carry 32/24kgs MRX 24/16kgs31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm KettleBell Farmers Carry 31 Toes to Bar31 Push-Ups / add weight to bar31 Hang Power Cleans 135/95 MRX 95/65 200m One Arm KettleBell Farmers Carry HERO WOD based on Tama; actual WOD calls

*Prior to 4:00 complete: 3 rounds of: 8 Pull-ups RX+Chest to Bar MRX Ring Rows8 Power Snatch 95/65 RX+115/75 MRX 75/55 32 Double-unders Rest Remainder *Prior to 8:00, complete: 3 rounds of: 6 Chest to Bar RX+ Muscle-Ups (bar or ring) MRX Pull-ups 6 Hang Snatch 6 Over the Bar Burpees Rest Remainder At 8min Start:For Time: (12min

“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips21 Burpees**Burpees to a 45/25lb Plate HERO WOD RYAN 5 rounds for time Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by