18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Cartwheels

Pre WOD 50 walking lunges with 45/25 overhead WOD 15 hspu 20 pullups 25 box jumps 30/24” 30 deads 185/135# 35 burpees Post WOD 50 Cartwheels
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OHS

Pre WOD Rope Climbs WOD OHS 5×5 Post WOD Fish Game (best two out of three)
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Tuesday

Pre WOD 50 Pistols (25 each leg) Scale to a box if needed WOD (10, 9, 8…3, 2, 1 reps) for time of: Power Clean, 155/105 pounds Chest-to-Bar Pull ups KB Swings 53/35 Post WOD 50 GHDs Post time to comments.
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Squat

Pre WOD Tabata Squat Jumps WOD Backsquat 5×3 Post WOD Find 1RM in the weighted dip Post loads to comments
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.com

Pre WOD Perfect your Ninja roll WOD. From CrossFit.com Complete as many rounds as possible in 20 minutes of: Row 250 meters 25 Push-ups Post WOD Find a 1 rep max in a Weighted Pull Up. Post rounds and loads completed to comments.
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KBS

Pre WOD Tabata Situps WOD Strict Press 5×5 Post WOD Accumulate 100 KBS 53/35
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AMRAP 5

Pre WOD Agility Ladder  (upper & lower) WOD AMRAP 5 Jump and Touch (one feet above max reach) 10 reps Hang Power Snatch (75/55) 5 reps AMRAP 5 Ring Dips 5 reps Lateral jumps over barbell 10 reps AMRAP 5 25 DU 5 Dead Hang Pull ups Post WOD Roll & Stretch  
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Deads and Jumps

Pre WOD Tabata Box Jumps 24/20 WOD Deadlift 5×5 Post WOD Max L hang
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Doubles

Pre WOD 100 Double Unders WOD 21-15-9 Burpee Pull ups HSPU Post WOD 100 Double Unders
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Tabata

Pre WOD Tabata Squats (score is total number through eight intervals) WOD Front Squats 5×5 Post WOD Max Plank hold
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