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Archive for the WOD Category

WOD – Wednesday – 04/23/14

WOD – Wednesday – 04/23/14

A) Every 30 Seconds for 7 Minutes:  - 2 Clusters @ approx 60% of max clean      (Squat clean thruster) B) For Reps: 60 Seconds work, 60 seconds rest: Burpees Wallball 20/14 KB Swing 53/35 Thrusters 75/55    Rest 3 Minutes and repeat **Score will be total reps for […]

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WOD – Tuesday – 04/22/14

WOD – Tuesday – 04/22/14

  5 RFT: 15 Deadlifts 225/155 10 C2B pull-ups 400m run Rest 2 minutes between rounds (self time)

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WOD – Monday – 04/21/14

WOD – Monday – 04/21/14

A. Front squats:  5×3 @ 85% B) 3 RFT: 10 hang power cleans 155/105,  RX+ do 185/125 20 HR Pushups 30 Abmat situps

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WOD – Friday – 04/18/14

WOD – Friday – 04/18/14

A) 3 Sets (Not For Time)  - 2-4 mu’s or 6-10 c2b’s or 8-12 Pull-ups  - 8 Kang Squats 45/53  - 1 rope climb  B) 10-8-6-4-2  - Squat cleans 185/125  - Burpee Box jumps 30/24    (know your limits. Scale the weight and the box accordingly) The […]

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WOD – Thursday – 04/17/14

WOD – Thursday – 04/17/14

  AMRAP 25:  - 400m run  - 10 ring rows  - 30 Double unders (scale to 60 singles)  - 8 alt pistols (scale to assisted pistols or 15 goblet squats 53/35)  - 5 Man makers 45ish/25ish   See Paleo Challenge Link

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WOD – Wednesday – 04/16/14

WOD – Wednesday – 04/16/14

A) AMRAP 5:  - Shoulder to Overhead 135/95   *every 30 seconds perform 3 burpees B) 12 Minute Clock: 3 Rounds:  - 15 Deadlifts 225/155  - 20 Wallball 20/14        then,  - 400m Farmers Carry 55/35        then,  - max reps of Toes to bar in remaining […]

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WOD – 04/15/14

WOD – 04/15/14

  A) Every 45 seconds, for 12 sets:  - 1 power clean + Jerk (@ 85% of Power clean max) B) AMRAP 5:  - 10 hang cleans 95/65  - 10 HR Push-ups  - 10 Squats      Rest 5 C) AMRAP 5:  - 15 KB Swings 53/35  - […]

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WOD – Monday – 04/14/14

WOD – Monday – 04/14/14

  Way to go Phil, Derek & Vince… 1st Place at Europa Throwdown   A. Front squats:  5×5 @ 80% B) For Time: 12-9-6 reps of: Power snatch 135/95 pull-ups burpees over bar  - cash out = 100 Double Unders. (scale to 150 singles) (scale accordingly on […]

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WOD – Friday – 04/11/14

WOD – Friday – 04/11/14

  BENCHMARK FRIDAY!   “SAGE 20“ AMRAP 20:  - 20 Tthrusters 135/95  - 20 Pull-ups  - 20 Burpees Everyone has to do this workout at least once in their life. I’ve personally done it twice. Strategy is important here. This is not a 50m sprint, it’s more like […]

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WOD – Thursday – 04/10/14

WOD – Thursday – 04/10/14

  Endurance Day Thursday!   A) 1 Mile Run for time   Rest 6 minutes   B) 1,600m row for time   Rest 8 minutes   C) 1 Mile Run for time   * The rest will be self timed and independent to each. You will score […]

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