Saturday WOD
Metcon: AMRAP x 22 minutes 10 Dumbbell Ground to Overhead (35's/55's) 20 Back Squats (73/115) 30 Double-Unders *@ least 5 Rounds to Rx*...
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05
December
Blog
Friday WOD
Strength: EMOTM X 6 minutes 2 Squat Snatch every 30 seconds Metcon: "Open 13.2" AMRAP X 10 minutes 5 Shoulder to Overhead (75/115) 10 Deadlifts (75/115) 15 Box Jumps (20/24) *No Minimum rounds to Rx just do the prescribed weight and get as far as you can to Rx"...
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04
December
Thursday WOD
Metcon: 4 Rounds 8 Clean and Jerks (113/165) 30 Wallballs (14/20 @ 9/10ft) 4 Rope Climbs *20 minute cut-off*...
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03
December
Wednesday WOD
Strength: EMOTM X 10 minutes Odd- 20 second L-Hang Even- 5 Overhead Squats (No Racks), AMRAP 10th minute Metcon: AMRAP X 8 minutes 10 Hang Power Snatch (63/95) 5 Burpees 15 Kettlebell Swings (35/55) *@ least 4 Rounds to Rx*...
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02
December
Tuesday WOD
Metcon: -Start with 100 Double-Unders- 30 Chest to Bar Pull-ups 40 Pistols 50 Deadlifts (153/225) 40 Pistols 30 Chest to Bar Pull-ups -End with 100 Double-Unders- *20 minute cut-off*...
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01
December
Monday WOD
Strength: You are to Establish a "1-rep Max" for: Barbell Complex 1 Squat Clean 1 Hang Squat Clean 4 Front Rack Lunges 2 Jerks Metcon: 21-15-9 Front Squats (93/135) Handstand Push-Ups Atomic Sit-ups (25/45) *12 minute cut-off*...
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30
November
AMRAP X 22 minutes
Metcon: 10 Dumbbel Ground to Overhead (35's/55's) 15 Back squats (73/115) 30 Double-Unders *@ least 6 rounds to Rx*...
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28
November
Friday WOD
Strength: EMOTM X 10 minutes Odd- 4 Hang Power Snatch Even- Max Toes to Bar *Make the toes to bar scale as hard as you can and do as many as you can in one set without coming off the bar. Do not go past 50 seconds on the...
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27
November
Friday schedule
There will not be a 5:15am or a 330pm. All other classes are as scheduled, 9,10,12,430,530. Thanks! Sorry for any inconvenience ...
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26
November
WODsgiving Teams
Team 1 Chris Shanley Chad Kovash Aleks Rat Kim Swords Team 2 Michael Keown Ben Henson Mary Ann Rice Sydney Condon Team 3 Lucas McEmery Mike O. April Young Kelly Siska Team 4 Mary McGrath Gertie Barron Sarah Navarro Christie Jones Team 5 T Bland Pat O'Fallon Courtney Hicks Haley Condon Team 6 Sarah Shumway Anne Lauterjung Katie Bute Kerri Ernat Team 7 Perryman Ryan Amanda Hart Larissa Alderman Team 8 Trent Swords Doug Shumway Kat Duque Julie Meagher Team 9 Margo Willow Stuedemann Tracy O'Fallon Kelly Shanley...
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26
November