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WOD As Many Rounds As You Can in 20 Mins 200 M Row 10 Overhead Squats Then Ladder Deadlift with a partner 10, 8, 6, 4, 2 One partner deadlifts 10 times then holds the bar off the ground while the next partner starts 10 deadlifts.  Then the second partner holds the bar, without touching [...]

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WOD For reps: A.  3 rounds for time: 15 DB Split jerk 50 Walking Lunges B.  6 rounds for reps: 30 s Med Ball Cleans 30 s Rest C.  AMRAP Double Unders in 2 minutes Rest 1 minute AMRAP Double Unders in 2 minutes D. 3 Rounds 20 Ring-push ups 20 Leg-Climbs

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WOD Max rounds in 20 minutes Row 250m 15x Overhead squat (95#/65)

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WOD 30 – 20 – 10 Calories Row Thursters (95lbs/65lbs) Kettle Bell Swings (24kg / 20kg) Box Jumps (24/18) Another great rodeo picture

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WOD “Nancy” 5 rounds for time: 400 m Run 15 OHS Coach’s notes:  Guys use 95 lbs and gals use 60 lbs for overhead squats, or scale if needed. FATS AND OILS

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WOD Team deadlift ladder 1-10-1 ladder, teams of two, bar may not be set down until all reps completed, rest bar across thighs if needed Deadlift (135#/95#)

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WOD For time: 15 deadlifts (225/165) 5 rounds of: 5 pull-ups, 5 handstand push-ups, 15 air squats 15 deadlifts 5 rounds of: 5 pull-ups, 5 handstand push-ups, 15 air squats 15 deadlifts BETTER ABS WITH OUT CRUNCHES CrossFit Calgary, CrossFit Gyms Calgary, CrossFit Okotoks, Personal Trainers Calgary

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