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Archive for the WOD Category

WOD – Friday – 11/21/14

WOD – Friday – 11/21/14

Happy 7th Birthday Kailie!   A) Strength: Bench Press Build to a 1RM (with a spotter of course)   B) For Time: 20 Power Cleans 95/65 20 Wallballs 20/14 20 Power Snatch 95/65 20 burpees 20 Power Snatch 95/65 20 Wallballs 20/14 20 Power Cleans 95/65

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WOD – Thursday – 11/20/14

WOD – Thursday – 11/20/14

  A) 3 Rounds NOT For Time: (any order) 2 Rope Climbs OR 3 planks 100m Sled Push or Pull – Pick weight 30 Sec HS Hold (against wall) 10 Hollow Rocks or GHD Sit-ups   B) 2 Rounds For Time: 400m Run 40 KB Swings 53/53 […]

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WOD – Wednesday – 11/19/14

WOD – Wednesday – 11/19/14

  A) 4 x 200m Run every 2 Minutes Increase speed each round. Finish at 90%   B) Strength: Front Squat reps =      5-3-1,            5-3-1,             5-3-1 %=     65-70-80,     70-80-92,     80-90-101* *Can you hit […]

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WOD – Tuesday – 11/18/14

WOD – Tuesday – 11/18/14

  A) Skill/Warm-up: 3 Rounds NOT for Time 15-30 Double Unders – depending on skill level 2-4 mu’s OR 6 C2B OR 8 Pull-ups OR 10 Jumping Pull-ups 8 Good Mornings 45/35   B) 3 Rounds For Time 10 Deadlifts 275/185 15 Pull-ups* 20 Box Jumps 24/20 […]

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WOD – Monday – 11/17/14

WOD – Monday – 11/17/14

  A) Warmup: 2 Rounds NOT for time 6 Turkish Gettups 10 V-ups 15 Jumping squats   B) EMOM 24: (Strength/Volume/Skill) Min 1: 2 Power Cleans + 2 Front Squats @ 80% of 1RM power clean Min 2: 10 Walking Lunges (KB or DB- pick weight) Min […]

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WOD – Friday – 11/14/14

WOD – Friday – 11/14/14

  A) Strength: Back Squats 5×2, 2×3 @ 80%   B) For Time: 21-15-9 power cleans 95/65 burpee over bar Double Unders (2:1 Singles)   C) NOT For Time: 400m Farmers Carry – You choose weight

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WOD – Thursday – 11/13/14

WOD – Thursday – 11/13/14

  A) Skill/Warm-up: 3 Rounds NOT for Time – (Any order) 15-30 Double Unders – depending on skill level 2-4 mu’s OR 6 C2B OR 8 Pull-ups OR 10 Jumping Pull-ups 30-45 sec Superman hold 50m Sled push OR pull – chose weight   B) 3 Rounds […]

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WOD – Wednesday – 11/12/14

WOD – Wednesday – 11/12/14

  CLICK HERE  for the link to ton’s of pic’s on from the Battle… A) Strength: Push Press 2 x 5 @ 80% 2 x 10 @ 70% B) AMRAP 20 5 HSPU 7 Thrusters 95/65 9 KB Snatch 53/35 200m Run

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WOD – Tuesday – 11/11/14

WOD – Tuesday – 11/11/14

  In honor of Veterans Day, we have a Hero WOD for you. “McGee” Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, […]

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WOD – Monday – 11/10/14

WOD – Monday – 11/10/14

  A) Warmup: 2 Rounds NOT for time – any order 200m run 20 air squats 250m row 25m bear crawl B) Strength: Front Squats: b1) Build to 1 rep at 85-90% b2) 20 reps. Shoot for at least 40% of 1rm. Keep notes for next week! […]

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