Friday 4/28/17 WOD
Strength: 5 x 4 Deadlifts Metcon: AMRAP X 10 minutes 50ft Handstand Walk 15 Kettlebell Swings *At least 4 Rounds to Rx*...
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27
April
Blog
Thursday 4/27/17 WOD
Metcon: 30 Box Jump Overs (20/24) 50 Double-Unders 40 Pull-ups 50 Double-Unders 50 Wallballs (14/20 @ 9/10ft) Rx+ (20/30 @ 9/10ft) 50 Double-Under 40 Pull-ups 50 Double-Unders 30 Box Jump Overs (20/24) 50 Double-Unders *22 minute cut-off*...
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27
April
Wednesday 4/26/17 WOD
Strength: EMOTM x 6 minutes, AMRAP 7th and 8th 6 Touch and Go Power Cleans Metcon: 4 Rounds 30 Sit-ups (20 GHD) 20 push-ups 10 Burpees *10 minute cut-off*...
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26
April
Tuesday 4/25/17 WOD
Metcon: -Start with an 800m Run- 21-15-9 Shoulder to Overhead (105/155) Front Squats (105/155) -1000m Row- 15-12-9 Thrusters (105/155) Handstand Push-ups *25 minute cut-off*...
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24
April
Monday 4/24/17 WOD
Strength: Every 1:30 x 8 Rounds 2 Squat Snatch Metcon: 2-4-6-8-10 10-8-6-4-2 Squat Snatch (95/135) Bar Muscle-ups *12 minute cut-off*...
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24
April
Friday 4/21/17 WOD
Reminder! No classes this evening. Last class will be noon today in order to get ready for festivus. If you would like to come down to help we would love to have you! Strength: 3, 3, 2, 2, 1, 1 Front Squat Metcon: AMRAP x 12 minutes 8 Clean and Jerks...
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21
April
Thursday 4/20/17 WOD
Metcon: -Start with 25 Handstand Push-ups- 4 Rounds 21 Toes 2 Bar 15 Power Snatch (75/115) 50 Double-Unders -End with 25 Handstand Push-ups- *20 minute cut-off*...
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20
April
Wednesday 4/18/17 WOD
Strength: 4 x 12 Unbroken Deadlifts Metcon: 5 Rounds 12 Burpees 15 Ring Dips *12 minute cut-off*...
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18
April
Tuesday 4/18/17 WOD
Metcon: 50-40-30-20-10 Wallballs (14/20 @ 9/10ft) 2-4-6-8-10 Squat Cleans (125/185) *Complete a 400m Run between each round (after each round except your last). 25 minute cut-off*...
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17
April
Monday 4/17/17 WOD
Strength: EMOTM X 10 minutes Odd- 25ft Handstand Walk Even- 3 Push-Press Metcon: AMRAP X 10 minutes 15 Shoulder to Overhead (65/95) 15 Pull-Ups *At least 6 Rounds to Rx*...
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17
April