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Month: October 2017

  • WOD September 17, 2015 (Thursday)

    Parachute Sprints 100m x 16Rest as needed. Parachutes are located in the cubbies in the back of the gym

    Read More: WOD September 17, 2015 (Thursday)

  • Gymnastics September 16, 2015 (Wednesday)

    The “stacked” position is important for handstand work. Harvey is assisting Ron achieve that important -sometimes elusive- position. 

    Read More: Gymnastics September 16, 2015 (Wednesday)

  • WOD September 16, 2015 (Wednesday)

    Complete 3x @ 70% of your 1rm full snatch:Power Snatch + Snatch + OHSFront Squat 2 x 5 @ 70% of your 1rm front squatComplete for maximum reps:Tabata Deadlifts M315/F225

    Read More: WOD September 16, 2015 (Wednesday)

  • WOD September 15, 2015 (Tuesday)

    Complete 1 round for time:60 Calorie Row50 Pistol Squats40 Pull Ups30 HSPU 20 KB Snatch (70/53)10 Burpee Box Jump (40/30)

    Read More: WOD September 15, 2015 (Tuesday)

  • WOD September 14, 2015 (Monday)

    Complete 3x @ 70% of your 1rm full clean: Power Clean + Clean + Split Jerk*Try to complete the sequence with “touch and go” speed Back Squat (3 second pause)3 x 3 @ 70% of your 1rm squat Complete 3 rounds for time:12 Deadlifts9 Hang Power Cleans6 Shoulder To Overhead M185/F135 – 9 Min Cap

    Read More: WOD September 14, 2015 (Monday)

  • Yoga September 13, 2015 (Sunday)

    Buddhist Worry Chart. Namaste

    Read More: Yoga September 13, 2015 (Sunday)

  • 9-1-1 Memorial WOD 2015

    Team of 2, partner 2 has to wait until partner 1 finishes a movement, before he or she can start. Complete for time: 11 Thrusters (135/95) 11 Muscle Ups 11 Squat Cleans (135/95) 11 Strict HSPU 11 Overhead Squats (135/95) 11 Chest To Bar Pull Ups 11 American Swings (70/53) 11 Box Jumps (30/24) 11…

    Read More: 9-1-1 Memorial WOD 2015

  • WOD September 11, 2015 (Friday)

    1 Rep Max Full Snatch 1 Rep Max Back Squat

    Read More: WOD September 11, 2015 (Friday)

  • WOD September 10, 2015 (Thursday)

    Mobility Wod Foam Rolling AMRAP 12 Minutes 10 Box Jumps 10 Burpees

    Read More: WOD September 10, 2015 (Thursday)

  • WOD September 9, 2015 (Wednesday)

    1 Rep Max Bench Press 1 Rep Max Deadlift

    Read More: WOD September 9, 2015 (Wednesday)

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