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Archive for the WOD Category

WOD – Wednesday – 03/12/14

WOD – Wednesday – 03/12/14

A) Close Grip Bench Press 12-12-12-12 – increase load each set… Shoulder width grip or slightly narrower. Elbows stay close to body Don’t try to go too heavy too quick. Post Load B) EMOM 18: Alternatining minutes with 3 stations  - 10 Ring Rows  - 10 Deadlifts […]

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WOD – Tuesday – 03/11/14

WOD – Tuesday – 03/11/14

Congrats to Tommy & Lisa Patti! A) 15 Minutes to build to a heavy clean. (Have athletes partner up if possible) – Post Load * athletes should be ‘squat’ cleaning unless mobility does no permit Rest as Needed B) AMRAP 5: Max rep squat cleans @ 75% […]

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WOD – Monday – 03/10/14

WOD – Monday – 03/10/14

  A) Perform 6 sets of the following complex: 2 push press + 1 Push Jerk. (from the rack) – post load   **be very deliberate on the movements. (PP v. PJ) B) For Time  - 500m row  - 20 Dips (ring or stationary)  - 20 burpee Box Jumps […]

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WOD – Saturday – 03/08/14

WOD – Saturday – 03/08/14

Coaches Choice by Coach Alex

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WOD – Friday – 03/07/14

WOD – Friday – 03/07/14

Since 14.2 isn’t necessarily Gym friendly, we will have a similar WOD: For those registered athletes that are need to get it done during the day, you are required to find your own judge. This judge must be a registered athlete in the Open at a minimum. […]

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WOD – Thursday – 03/06/14

WOD – Thursday – 03/06/14

  A) Row 3 Minutes Max Calorie Rest 3 B) AMRAP 3  - 10 KB Swings 53/35  - 10 pushups Rest 3 C) AMRAP 3  - 10 Box Jumps 24/20 (not games std, but need to open hips)  - 8 burpees Rest 3 D) AMRAP 3  - […]

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WOD – Wednesday – 03/05/14

WOD – Wednesday – 03/05/14

A) 5 Minutes of Pullup Practice  (coach to review kip & butterfly technique) B) Front Squats 2-2-2-2-2-2 (Take 6 attempts to build to a 2-rep max) C) For Time:  - 20 pullups  - 15 Thrusters 95/65  - 400m run  - 15 snatch 95/65  - 20 pullups

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WOD – Tuesday – 03/04/14

WOD – Tuesday – 03/04/14

A) 800m run (For Time) Rest as Needed B) 3 Rounds For Time: Rest 3 Minutes between rounds 15 hang cleans 115/75 15 burpees 15 Toes to bar 15 wallballs 20/14 15 KB Swings 53/35 *The rest is self timed. Make sure to look at the clock […]

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WOD – Monday – 03/03/14

WOD – Monday – 03/03/14

Congrats to Coach Hoser (Jason) for his 2nd place finish at the Oly Competition this weekend! A) Shoulder Press 5 x 3 @ 75-85%. 90-120 seconds rest between sets B) 4 RFT  - 200m Run  - 15 Pushups HR  - 15 Deadlifts 155/105

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WOD – 03/01/14

WOD – 03/01/14

Coaches Choice by Coach Alex! Just a reminder that the official day to perform 14.1 with a judge is on Sunday between 10-12. If you plan to do the WOD any other time, you are responsible for finding your own judge. This judge must be a registered […]

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Today’s WOD

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West Palm Beach, FL 33401
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