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3
Sep

Saturday 9.4.21

Happy Birthday, Coach Stan! Endurance:(35min CAP) 200m RunThen 4 Rds:10 DB Thrusters (50/35)10 Hang DB Cl & Jerk (50/35)10 Sit-Ups 400m RunThen 3 Rds:10 DB...
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2
Sep

Friday 9.3.21

Justina “Cardinals”For Time:3 Rds: 9 Power Snatch (95/65)9 Overhead Squats (95/65)9 Burpees -Rest 2mins- 2 Rds:12 Power Snatches (115/75)12 Overhead Squats (115/75)12 Burpees -Rest 2mins- 1...
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1
Sep

Thursday 9.2.21

Charlotte “Blue Jays”2 x 10min EMOMs: Station 1: (Rower)Min 1: MAX Cal RowerMin 2: 15 Slam Balls (30/20)(Score- Total Cals on Rower) Station 2: (Bike)Min...
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31
Aug

Wednesday 9.1.21

Ben H. 12min Strength: (4-5 sets):5RM Hang Power Cleans(Score- Weight) “Eagles”10min EMOM:Min 1: MAX HSPU’sMin 2: :30s S/L V-Ups(Score- Total HSPU’s) Thrive34min Tasks: Station 1: 2...
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30
Aug

Tuesday 8.31.21

2021 Charm City Throwdown Volunteers “Falcons”5 Rds:28 DUs14 T2B7 Deadlifts (275/185)(Score- Time) ThriveE2MOM x 8:10 WBs15 Curl + Presses20 Penguins*MAX D-O-I-U’s or Burpees inremaining time...
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29
Aug

Monday 8.30.21

Adrianne “Owls”12min AMRAP:1*2*3*4….etcDB Thrusters (2 DB)(50/35)*10 Box Jump Overs (24/20)(Score- Total Thrusters) Thrive28min AMRAP: Station 1:10 Down to 1:KBSGobletSit-Ups Station 2:2-4-6-8-10-12:Slam BallLunges or S/L RDLsDA...
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28
Aug

Sunday 8.28.21

Ashlei “Opposite Day”Partner WOD3 min AMRAP40 Power Cleans (95/65)*Split howeverMax Burpees (Together)-Rest 1 minute-30 Power Cleans (115/75)*Split howeverMax Burpees (Together)-Rest 1 minute-20 Power Cleans (135/95)*Split...
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26
Aug

Friday 8.27.21

Charm City Throwdown 2019 “Unity”3 Rds: 400m WB Run (20/14)15 WBs (20/14)20 Alt Hang Clean & Jerks (1 DB)(50/35)15 C2B(Score- Time) Thrive24min AMRAP:100m Slam Ball Run/Walk15...
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