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  • Writer's pictureCoach Rob

WOD for Wednesday 240103

Note 1 - The Challenge has started. If you are signed up you should have received and email from Jenny with more details and team information. If you haven't received that email or have questions, please contact Jenny ( or Rob (

Note 2 - Jason Budge and RUVI dropped off the RUVI kits. These are sitting on the floor close to the lockers and are organized into teams. Look at your email to find out what team you are on, and grab one of the boxes designated for your team. Thanks Jason!!

Note 3 - As we approach the annual CrossFit Open Competition Season (February 29th - March 19th), you will notice more options for the daily WOD. You may choose any WOD listed for the day, and you may scale and alter these as needed for your level of skill and fitness. We will continue to cater and scale to all fitness/skill levels. Please don't skip a workout day because you don't think you can do the posted WOD. We will provide alternatives to movements, weights, reps, etc. to suit you.


AMRAP 14 Minutes

14/11 Calorie Row

14 Deadlifts (185/125)

28 Crossovers



3 rounds

10 Bar Muscle Ups

30 Double Unders

15 Strict Handstand Push Ups

30 Double Unders

20 GHD Sit Ups

30 Double Unders


Every 1:00 (8:00)

Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)

Even minute: 30 seconds of Strict Hanging Knee Raises

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