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WOD

01/03/25

9-Min EMOM: 

Min 1: 1 Hang Squat Clean @ 65-70% estimated 1-Rep Max 

Min 2: 1 Hang Squat Clean @ 70-75% 

Min 3: 1 Hang Squat Clean @ 75-80%

 

For Time: 

25 Hang Power Cleans (165/115) 

50 Wall-Balls (20/14) 

25 Hang Power Cleans 

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01/03/25

WOD

01/02/25

Every 2:00 x 5: 

3 Push Press + 1 Split Jerk @ 75% 

5 Rounds: 

20/16 Cal Row 

20 Toes to Bar 

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01/02/25

WOD

01/01/25

PCF CLOSED: Happy New Year!

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01/01/25

WOD

12/31/24

25-Min AMRAP With a Partner 

25 Cal Row 

25 Chest-to-Bar 

25 Synchro KB Swings (55/35) 

25 KB Box Step-Overs 

 

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12/31/24

WOD

12/30/24

Every :45 x 10 

1 Sumo Deadlift at 80% 1-Rep Max 

10-Min AMRAP: 

10 Burpees-Over-DB 

8 Alt. Hanging DB Snatches (50/35) 

8 Burpees-Over-DB 

8 Goblet Squats 

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12/30/24

WOD

12/28/24

20-Min AMRAP: 

400m Run 

10 Backsquats (225/155) 

 

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12/28/24

WOD

12/27/24

10 Rounds With a Partner (5 Rounds Each) 

21 Cal Row/15 Cal Bike 

15 Toes to Bar 

12 Alternating DB Snatches** 

9 Burpee Box Jump Overs (24/20) 

**5 rounds at 50/35. 5 rounds at 70/50

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12/27/24

WOD

12/26/24

Every 2:00 x5: 

3 Push Press + 1 Split Jerk @70% Heavy 3 

For Time: 

10 Clean and Jerks (185/125) 

40 Air Squats 

8 Clean and Jerks 

40 Air Squats 

6 Clean and Jerks 

40 Air Squats 

4 Clean and Jerks 

40 Air Squats 

2 Clean and Jerks 

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12/26/24

WOD

12/25/24

PCF Closed 

MERRY CHRISTMAS! 

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12/25/24

WOD

12/24/24

8 Nights of Hanukkah

8 Rounds: 

8 Pull-ups 

8 Box Jumps (24/20) 

8 Wall Balls (20/14) 

8 Push-Ups 

8 Lunges 

8 Ring Dips 

8 Burpees 

8 Crossovers  

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12/24/24

WOD

12/23/24

Every :45 x12 

1 Sumo Deadlift @ 75% 1-Rep Max 

12 Rounds for Max Calories: 

1 Min Row at 22 Strokes per Minute 

1 Min Rest 

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12/23/24

WOD

12/20/24

8-Min EMOM: 

1 Hang Squat Snatch + 1 Overhead Squat 

Chipper: 

1,000/800 Row 

21 Overhead Squats (135/95) 

750/600m Row 

15 OH Squats 

500/400m Row 

9 OH Squats 

250/200m Row 

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12/20/24