Saturday 4/15/17 WOD
Festivus practice today. If you are doing festivus you can come in and practice the workouts, if you aren't doing festivus you can come in and do a couple of the workouts. Beautiful day!...
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15
April
Blog
Friday 4/14/17 WOD
Strength: 5, 5, 4, 4, 3, 3 Back Squats Metcon: "Diane" 21-15-9 Deadlifts (155/225) Handstand Push-ups *10 minute cut-off*...
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14
April
Thursday 4/13/17 WOD
Metcon: 100-75-50-25 Sit-ups 100-75-50-25 Double-Unders 1000m-750m-500m-250m Row *24 minute cut-off*...
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12
April
Wednesday 4/12/17 WOD
Strength: "121 Complex" 30 Rounds NOT for time (for quality) 1 Power Clean 2 Front Squats 1 Push-Press *I want you to push the pace but every rep should be quality. No sloppy movements.* Metcon: 8 Minute Ladder 2 Power Snatch (75/115) 2 Burpee Box Jump Overs *At least through 12 Burpee Box Jump Overs to...
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11
April
Tuesday 4/11/17 WOD
Metcon: 25-20-15-10-5 Kettlebell Swings (45/70) Chest 2 Bar Pull-ups Handstand Push-ups *20 minute cut-off*...
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11
April
Monday 4/10/17 WOD
Strength: 3 Sets of: 2 2 Pause Squat Snatch 3 x 2, 2 x 1 Squat Snatch *2 Pause Squat Snatch will consist of 1 pause (2-3 seconds) below the knee, and 1 pause (2-3 seconds) above the knee into a full squat snatch. Weight should be about 60%-70% of...
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09
April
Saturday 4/8/17 WOD
Metcon: 50 Cal Row 40 Clean and Jerks (95/135) 30 Burpees Over the Bar 20 Thrusters (95/135) 100ft Handstand Walk *22 minute cut-off. Scale the HS walk to 10 full trips around the box.*...
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08
April
Friday 4/7/17 WOD
Strength: 4 x 12 Bench Press Metcon: 3 Rounds 21 Pull-ups 15 Box Jumps (24/30) 9 Deadlifts (185/275) *12 minute cut-off*...
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07
April
Thursday 4/6/17 WOD
Metcon: 5 Rounds 60 Double-Unders 15 Power Cleans (75/115) 20 Overhead Lunges (75/115) *25 minute cut-off*...
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06
April
Wednesday 4/5/17 WOD
Strength: EMOTM x 10 minutes Odd- 4 Push-Press Even- 6 Deficit Handstand Push-ups Metcon: 40-30-20-10 Kettlebell Swings (35/55) Wallballs (14/20 @ 9/10ft) *10 minute cut-off*...
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05
April