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R.E.D Friday 01/27/23

Hero Wod - Bradshaw

For Time -

10 Rounds

3 Handstand Push Ups
6 Deadlifts @ 225/155
12 Pull Ups
24 Double Unders

Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, who died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when a roadside bomb detonated near his vehicle.

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Thursday 01/26/23

Wod - Cray Cray!

800m Run
20 Burpees to 45# Plate
10 Plate Ground to Overhead @ 45/25

400m Run
15 Burpees to 45# Plate
10 Plate Ground to Overhead @ “ “

200m Run
10 Burpees to 45# Plate
10 Plate Ground to Overhead @ “ “

100m Run

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Wednesday 01/25/23

Wod - 3 For Tea!

6 Rounds

200m Run
15 Push Press @ 95/65
7 Pull Ups

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Tuesday 01/24/23

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - Housekeeper!

12min. EMOM - For Load

Clean Complex -

4 Deadlifts
3 Hang Power Clean
2 Power Clean
1 Squat Clean

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Monday 01/23/23

Wod - Don’t Panic!!

20min. AMRAP

20-30-40-50-60-70-80 etc… Singles
2-4-6-8-10-12-14 etc… WBS @ 30/20

*Singles increase by 10reps each round.
*WBs increase by 2reps each round.

Finisher - 2 Rounds
??

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R.E.D. FRIDAY 01/20/23

Hero Wod - Sean

For Time -

10 Rounds

11 Chest-2-Bar Pull Ups
22 Front Squats @ 75/55

Dedicated to U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA and based out of Fort Campbell, KY, was killed in action on November 22, 2010, in the Kandahar province, Afghanistan.

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Thursday 01/19/23

Wod - The Parallel

For Overall Time -

3 Rounds
27 Cal. Row
21 KBS @ 24/20

2 Rounds
21 Cal. Row
15 KB Goblet Squats @ “ “

1 Round
15 Cal. Row
9 KB Sumo Deadlift High Pull @ “ “

*2min Rest Btwn Sets.

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Wednesday 01/18/23

Wod - You Drive!

5 Rounds

200m Run
10 Handstand Push Ups
100 Singles
10 Burpees

Buy Out -
50 Sit Ups

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Tuesday 01/17/23

Wod - Benchmark Christine

For Time -

3 Rounds

500m Row
12 Deadlifts @ Bodyweight
21 Box Jumps @ 24”/20”

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Monday 01/16/23

Wod - Fran Meets Her Opposite Francis

Buy In - 100m Run

21-15-9
Thrusters @ 95/65
Pull Ups

Buy In - 100m Run

9-15-21
Push Ups
Power Cleans @ “ “

Buy Out - 100m Run

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Black Friday 01/13/23

Wod - The Other Black Friday!

Buy In - 200m Run

13 Rounds

1 Deadlift @ 275/185
2 C2B Pull Ups
3 DB Clusters @ 40/25

Buy Out - 200m Run

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Thursday 01/12/23

Strength -

Dips - 5sets x 5-8reps
Superset w/
Barbell Bent Over Rows - 5sets x 10-12reps

Wod - Time Enough At Last!

5-3-1
Wall Walks
20 Sit Ups
15 Cal. Row
- Into -
3-5-7
Handstand Push Ups
20 Sit Ups
200m Run

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Wednesday 01/11/23

Wod - Escape Clause!

For Time -

Buy In - 400m Run

3 Rounds
16 DB Snatches (8L + 8R) @ 50/35
5 Burpees Over DB

Buy In - 400m Run

3 Rounds
16 WBS @ 20/14
5 Burpees Over DB

Buy In - 400m Run

3 Rounds
16 Alt. Rev. DB Lunges @ “ “
5 Burpees Over DB

Buy Out - 400m Run

crossfitiq

Tuesday 01/10/23

Huge Congrats to Lisa for her accomplishment this past weekend!! She completed all the Disney races over the course of 4 days by running the 5k on Thursday, 10k on Friday, Half Marathon on Saturday and the Full Marathon on Sunday! Congrats again and here’s to completing the feat again in 2024!

Warm Up -

3mins Jump Rope
3 Rounds w/Empty Barbell
Deadlifts
Power Cleans
Front Squats

Wod - After Hours

30min. EMOM

Odd - Squat Cleans
Even - 30 Dubs

1st 5 Rounds - 3reps
2nd 5 Rounds - 2reps
3rd 5 Rounds - 1rep

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Monday 01/09/23

Dolphins Win! Dolphins Win!

Skills/ Strength -

10min. EMOM

Even - Deadman Bar Hangs
Odd - High Plank Holds
:45 work; :15 rest

Wod - Walking Distance

3 Rounds For Time -

200m Run
50 Air Squats
14 Pull Ups
14 Hang Power Cleans @ 135/95

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R.E.D. FRIDAY 01/06/23

Crowder Memorial Fitness Challenge

The “CROWDER” WOD (Modified)

800m Run
5 Sandbag Toss Over Shoulder
15 Deadlifts @ 225/175
5 Pull Ups (Strict or Kipping)

10 Sandbag Toss Over Shoulder
20 Deadlifts @ " "
10 Pull Ups (Strict or Kipping)

5 Sandbag Toss Over Shoulder
25 Deadlifts @ " "
5 pull-ups (Strict or Kipping)
800m Run

*No Butterfly Pull Ups.

On Dec. 12, 2016, Boynton Beach Police K9 Officer Joseph Crowder died of a heart attack while running. Joe had a passion for personal fitness and worked hard to keep himself in top physical form.
In his honor, members of the Boynton Beach Police Department, along with MOVE Fitness, present the Crowder Memorial Fitness Challenge, The CROWDER WOD!

crossfitiq

Thursday 01/05/23

Wod - To Serve Man!

5 Rounds

500m Row
15 R-KBS @ 24/20
400m Run

🤢🤮

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Wednesday 01/04/23

Skills/Strength -

Bent Over Barbell Rows - 5sets x 10-12reps
Superset w/
Romanian Deadlifts - 5sets x 10-12reps

Wod - Eye Of The Beholder!

For Time -

10!
DB Thrusters @ 50/35
DB Burpee Deadlifts @ “ “

Buy Out - 400m Run

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Tuesday 01/03/23

Strength -

Shoulder Press - 5sets x 5reps
Push Press - 3 sets x 3reps

Wod - Because Batman

For Time - 2 Rounds

25 WBS @ 20/14
50 Singles
20 Box Jumps @ 24/20
40 Singles
15 Hand Release Push Ups
30 Singles
10 Power Cleans @ 135/95
20 Singles
5 Push Press/Jerks @ " "
10 Singles

crossfitiq

Monday 01/02/23

Happy New Year 2023!!

Here’s to Health, Wealth & Love!

Wod - And Here We Go!

23min. AMRAP

400m Run
50 Deadlifts @ 95/65
40 Air Squats to WB
30 Hang Power Cleans @ “ “
20 Burpees
10 Front Squats @ “ “