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Team WOD

Thursday, January 24

CrossFitTeams of 2, partners alternate full rounds until they have completed 5 each, 10 total of:5 Overhead Squats10 Russian KB Swings20 Double Unders QuickFit15-12-9 reps...
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Friday, December 7

CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups

Wednesday, November 28

It’s Bring a Friend Day! All Classes Teams of 2 Alternate partners each movement, AMRAP 15 min: 5 DB Press per arm (10 total) 10...
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Thursday, November 15

CrossFit + QuickFit In teams of 2, with only one person working at a time: 1000m Row 100 Kettlebell Deadlifts 100 Kettlebell Walking Lunges (goblet)...
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Tuesday, November 6

CrossFit Teams of 2 AMRAP 7 min: Synchro bar-facing burpees *synchro must happen with both partners chest at bottom of burpee QuickFit AMRAP 10 min:...
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Tuesday, October 30

CrossFit In teams of 2, AMRAP 20 min: 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B)...
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Monday, October 22

CrossFit A. KB swing mechanics B. Team WOD AMRAP 15 min: Run 400m (together) 50 Russian KB Swings (split work anyhow, 1 person works at...
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Friday, October 19

CrossFit 2 Person Teams 3 rounds for time: 50 cal bike (shared) 50′ synchro single arm OH DB Lunge (25′ L arm, 25′ R arm)...
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Wednesday, October 3

CrossFit Teams of 3 AMRAP 16 min: 300m row (rest station) 20 DB hang squat cleans (rest station) 10 Strict Pull-ups (rest station) Longevity Skill:...
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