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Month: July 2019

  • WOD December 2, 2015 (Wednesday)

    Team of 2, AMRAP 30 Min50 Calorie Row50 Front Squats (135/95)50 Hang Power Snatch800m Plate Carry

    Read More: WOD December 2, 2015 (Wednesday)

  • WOD December 1, 2015 (Tuesday)

    Complete 21-15-9 of:Deadlifts (315/225)American Swings (70/53)Clapping Push Ups

    Read More: WOD December 1, 2015 (Tuesday)

  • WOD November 30, 2015 (Monday)

    Complete 4 rounds for time:15 Hang Power Cleans15 Burpee Box Overs15 Toes To Bar (155/105)  

    Read More: WOD November 30, 2015 (Monday)

  • Eskrima November 28, 2015

    One World Self Defense Escrima Class Update Ansel’s back teacking Escrima! What is Escrima? This is Cabales Serrada Escrima, one of the first styles openly taught in the US. Most styles that use serrada (from cerrado: close) technique can trace their lineage directly from the Cabales school. It is a “root” system so there is…

    Read More: Eskrima November 28, 2015

  • WOD November 27, 2015 (Friday)

    Back Squat1 x 3 @ 85% 1 x 5 @ 80% of your 1rm squatSumo Deadlift1 x 3 @ 80%2 x 8 @ 75% of your 1rm deadlift

    Read More: WOD November 27, 2015 (Friday)

  • WOD November 26, 2015 (Thursday)

    Happy Thanksgiving! Jerk From Rack4 x 2 @ 85% of 1rm c/j Complete for time:100 Overhead Squats135/95

    Read More: WOD November 26, 2015 (Thursday)

  • Gymnastics November 25, 2015 (Wednesday)

    Its always nice to have a Parent & Me Day. Parents were trying hard to keep up with their youngsters!

    Read More: Gymnastics November 25, 2015 (Wednesday)

  • WOD November 25, 2015 (Wednesday)

    Snatch + Snatch Balance + OHS5 x 1 @ 65% of 1rm snatch Complete for time:*RX Men/Women Only100 Push Ups13 Rope Climbs*Scaled Men/Women Only 80 Push Ups80 Toes To Bar

    Read More: WOD November 25, 2015 (Wednesday)

  • WOD November 24, 2015 (Tuesday)

    Power Clean + 3 Thrusters4 x 1 @ 70% of your 1rm c/j Complete for time:50 Front Squats@ 65% of your 1rm c/j*No Rack

    Read More: WOD November 24, 2015 (Tuesday)

  • WOD November 23, 2015 (Monday)

    Monday November 23, 2015 Snatch 6 x 1 @ 85% of your 1rm snatch Back Squat 4 x 5 @ 72% + 20lbs Front Rack Lunges 4 x 10 @ 55 – 60% of your 1rm c/j DB Row 3 x 16  35#, 40#, 50#

    Read More: WOD November 23, 2015 (Monday)

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