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Archive for the WOD Category

WOD – 05/02/14

WOD – 05/02/14

Max out Friday! Hit a PR! A) Clean & Jerk (20 minutes to build to a 1RM) B) AMRAP 10: 5 clean & jerks 135/95* 8 burpee box jump overs 24/20 * a power clean and push jerk is the preferred movement

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WOD – Thursday – 05/01/14

WOD – Thursday – 05/01/14

The above are the Regional Events (WOD’s) for 2014….not your WOD  :-)   A) Not For Time: 2 rounds  - 4 Turkish gettups  - 4 Skin the cats (scale to 8 toes thru rings)  - 30 second Handstand hold (face the wall if needed)  - 1 Rope […]

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WOD – Wednesday – 04/30/14

WOD – Wednesday – 04/30/14

  A) Back Squats: Build up to: 75% x 8 reps, then 70% x 8 reps, then 65% x 8 reps (do not post load) B) For Time:  - 20 Push Jerk 115/75  - 25 burpees  - 30 Wallball 20/14  - 800m Run  - 30 Wallball 20/14  - 25 […]

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WOD – Tuesday – 04/29/14

WOD – Tuesday – 04/29/14

A) Snatch complex. Take 12 minutes to build slowly in the following complex:  - 2 second pause at the knee, 2 second pause at the hip (snatch)  *Start light and build to a heavy single. Do not post load, but record your own notes.      Seek perfection in […]

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WOD – Monday – 04/28/14

WOD – Monday – 04/28/14

A) Find 2 RM Thruster (from Rack)   – Suggested progression       8-6-4-2-2-2-2 B) AMRAP 5 Ladder: 3-6-9-12 etc…  - Thrusters 95/65  - Burpees over bar       REST 5 MINUTES C) AMRAP 5 Ladder: 3-6-9-12 etc…  - Thrusters 95/65  - Toes-to-bar

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WOD – Friday – 04/25/14

WOD – Friday – 04/25/14

A) Front Squat:      12 Minutes to build to a 1RM B) 4 RFT:  - 10 front squats @ 75% of max in part A  - 5 Wall climbs (scale to 10 wtf)  - 50 Double unders C) Sign up for the Paleo Challenge

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WOD – Thursday – 04/23/14

3 Rounds For Time: 800m Run 20 Sumo Deadlift High Pull  70/53 15 Box Jumps 24/20 (games standard) 10 Toes-to-bar Check out the Member Spotlight… recent blogs about Jake G and Coach Alex

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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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