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Archive for the WOD Category

WOD – Tuesday – 12/30/14

WOD – Tuesday – 12/30/14

  HOLIDAY SCHEDULE A) 3 RNFT: 30 Sec Handstand hold 8-10 Ring Rows 20 Russian Twists 20/14   B) EMOM 6: 3 Clean Pulls @ 80-85% of Clean. Transition as quickly as possible to C. Will need time to build up.   C) EMOM 6: 3 Split […]

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WOD – Monday – 12/29/14

WOD – Monday – 12/29/14

  HOLIDAY SCHEDULE A) 3 Rounds NOT For Time: 1-2 Rope climbs 20 Walking Lunges 100m run (run backwards on way back)   B) EMOM 12: Min 1: Squat Clean + Hang Squat Clean + Front Squat (70-80% of 1rm Clean) Min 2: 20-30 Double Unders or […]

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WOD – Friday – 12/26/14

WOD – Friday – 12/26/14

  Click link for HOLIDAY SCHEDULE A) 2 Rounds NOT For Time: Max Bar muscle ups or C2B Pull-ups or Kipping Pullups or Ring Rows 100m Sled Pull or push – pretty heavy 4 Turksih gettups   B) BENCHMARK FRIDAY: ‘DT’    5 RFT: 12 Deadlifts 155/105 […]

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WOD – Wednesday – 12/24/14

WOD – Wednesday – 12/24/14

Merry Christmas Eve! Click link for HOLIDAY SCHEDULE   A) Bench Press   6×3. Build to a 3RM (post load)   B) Mid Hang Snatch: 5 x 2 (starting at 60% and increasing by 5%)   C) AMRAP 8 5 Hang Power snatch 95/65 10 Push-ups 20 Double Unders […]

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WOD – Tuesday – 12/23/14

WOD – Tuesday – 12/23/14

Click link for the HOLIDAY SHCEDULE A) Deadlifts 6×2 (start at 65% and increase to 85-90%) Do not post load on board.   B) For Time: 800m Run 25 Front Squats 155/105* 25 TTB 25 Burpees 800m Run *RX+ do 185/125  

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WOD – Monday – 12/22/14

WOD – Monday – 12/22/14

Click link for HOLIDAY SCHEDULE   A) Strict Shoulder Press 7×2. start at apprx 65% (post load)   B) hang Power Clean: 3-3-3-2-2-2. start @ 65% (post load)   C) For Time: 50 Wallball 20/14 40 Pull-ups 30 Box Jumps 24/20 20 KB Swings 53/35 10 HSPU

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WOD – Saturday – 12/20/14

WOD – Saturday – 12/20/14

  REMEMBER, Only one class at 9:30am followed by Pot-Luck at 11:00. (Bring a Dish) 12 WOD’s of Christmas: For Time: (See WOD format below) 1 100m Run 2 Power snatch 135/95 3 HSPU (scale to 3 Hand release Push-ups) 4 Power cleans 135/95 5 TTB 6 OH […]

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WOD – Friday – 12/19/14

WOD – Friday – 12/19/14

  We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11:00am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then! A) EMOM 10 Min 1:5 Deadlifts @65-70% Min 2: 6-8 Ring Dips […]

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WOD – Thursday – 12/18/14

WOD – Thursday – 12/18/14

  A) 3 Rounds: NOT for time (any order) 1 -2 rope climbs 250m row 25 Russian Twists 20/14   B) EMOM 10: Min 1: 10 KB Swings (70/53) + 8 push-ups Min 2: 30 Double Unders or 60 Singles   C) 5 X 400M Run: Every […]

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WOD – Wednesday – 12/17/14

WOD – Wednesday – 12/17/14

  We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!   HOLY LEG DAY!! A) Back Squat   8 x 3 @ 80% […]

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