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Month: January 2021

  • 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

  • WOD November 11, 2015 (Wednesday)

    Snatch + Snatch Balance + OHS 4 x 1 @ 65%-68% of snatch Complete for time: 33 Push Press 135/95 33 Push Jerk 33 Split Jerk *100m run every time the bar hits the ground

    Read More: WOD November 11, 2015 (Wednesday)

  • WOD November 10, 2015 (Tuesday)

    Power Clean + 3 Thrusters4 x 1 @ 65% of 1rm C&J Front Squats 5 x 2 @ 80% of 1rm AMRAP 10 Minutes 10 Deadlifts10 Push Ups (135/95)  

    Read More: WOD November 10, 2015 (Tuesday)

  • WOD November 9, 2015 (Monday)

    Snatch6×1 @ 85% of 1RM Back Squats4×5 @ 75% of 1RM Complete 3 rounds for time:20 Pull Ups10 Power Snatch 135/95 *9 minute cap*

    Read More: WOD November 9, 2015 (Monday)

  • WOD November 6, 2015 (Friday)

    Front Squat1 x 1 @ 90%2 x 3 @ 70% of 1rm front squatDeadlift5 x 1 @ 90% of your 1rm deadliftComplete for time:35 Clusters (160/120)

    Read More: WOD November 6, 2015 (Friday)

  • FITNESS WAVE

    Fitness Wave NorCal will be at One World on Thursday November 12, 2015. As you all know, Fitness Wave NorCal is one of the most trusted and proven ways of Hydrostatic Testing (body fat). Their information is accurate, valuable and very important. Please see the link for more details and registration: http://www.fitnesswavenorcal.com/

    Read More: FITNESS WAVE

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