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Month: August 2018

  • WOD November 20, 2015 (Friday)

    Back Squat 1 x 3 @ 85%1 x 5 @ 75% Sumo Deadlift1 x 3 @ 80%2 x 8 @ 70% – 75% Complete for time:600m Prowler SprintMen 135#Women 95#

    Read More: WOD November 20, 2015 (Friday)

  • WOD November 19, 2015 (Thursday)

    Max Calorie Row*Rotate after non-rowing partner has completed 25 Wall Balls and 25 HSPU

    Read More: WOD November 19, 2015 (Thursday)

  • Gymnastics November 18, 2015 (Wednesday)

    The balance beam. Irene makes the moves look graceful and smooth on the low beam. Add 4 feet to it and everything changes! 

    Read More: Gymnastics November 18, 2015 (Wednesday)

  • WOD November 18, 2015 (Wednesday)

    Snatch + Snatch Balance + OHS4 x 1 @ 60% – 70% of your 1rm snatch 2 Push Press + 1 Push Jerk4 x 1 @ 65% of your 1rm C/J *Complete 4rds for time:400m Run25 American KB Swings (70/53)

    Read More: WOD November 18, 2015 (Wednesday)

  • WOD November 17, 2015 (Tuesday)

    EMOM – 5 Minutes 1 Power Clean + 3 Thrusters @ 65% of your C/J Front Squat 5 x 2 @ 80% *AMRAP – 11 Minutes 7 Power Cleans 7 Thrusters7 Burpees (95/65)

    Read More: WOD November 17, 2015 (Tuesday)

  • WOD November 16, 2015 (Monday)

     Snatch 6 x 1 @ 85% Back Squat  4 x 5 @ 72% *Complete 2rds for time 50 Overhead Squats (45/35) 25 Pull Ups

    Read More: WOD November 16, 2015 (Monday)

  • WOD November 13, 2015 (Friday)

    Power Snatch4 x 3 @ 65% of 1rm snatch Complete for time:21-15-9Calories Burpees *50 Burpees after each round

    Read More: WOD November 13, 2015 (Friday)

  • Bootcamp November 12, 2015 (Thursday)

    Life is good!  

    Read More: Bootcamp November 12, 2015 (Thursday)

  • WOD November 12, 2015 (Thursday)

    Front Squats 3 x 3 @ 70% of 1rm w/3 second pause Sumo Deadlift1 x 3 @ 80%2 x 8 @ 65%-68% Complete 3 rounds for time800m Run50 Sit Ups

    Read More: WOD November 12, 2015 (Thursday)

  • Veteran’s Day November 11, 2015

    Today is the day we salute all the men and women in our armed forces who have given up their lives for the sake of our great country. Take a moment and thank a veteran when you see someone in uniform and thank them for their service. “This nation will remain the land of the…

    Read More: Veteran’s Day November 11, 2015

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