Month: December 2025
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WOD September 18, 2018 (Tuesday)
Read More: WOD September 18, 2018 (Tuesday)Weightlifting: Back Squat Back Squat (5, 3, 1) 5@80% 3@90% 1@95% WOD: For Time 600 Meter Run 50 Air Squats 40 Burpees 50 Air Squats 600 Meter Run
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WOD September 17, 2018 (Monday)
Read More: WOD September 17, 2018 (Monday)EMOM for 10 minutes of: 5 Burpee Broad Jump Weightlifting: Clean Clean (5x 1 pull+1 hang+1 clean @75%) WOD: AMRAP in 9 minutes of: 12 DB Hang Clean 35/55 9 Toes to Bar 6 Burpee Box Jump Overs 20/24
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WOD September 14, 2018 (Friday)
Read More: WOD September 14, 2018 (Friday)Warm-up: Good Mornings (3 x 7) Spend extra time warming up posterior chain, use PVC or bar with no weights. Weightlifting: Deadlifts 5 x 5 @ 75%+ Deadlifts WOD: For Time 1k row 1k run 30 Toes to Bar
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WOD September 13, 2018 (Thursday)
Read More: WOD September 13, 2018 (Thursday)Warm-up: Turkish Get Up Turkish Get Up (5×1) EMOM: Cleans Clean (10 EMOM 3 Cleans @75%) WOD: 4 Rounds for Time 100 M Farmers Carry Mixed Weight 20 DU 10 Front Squat 85/115, 105/135
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WOD September 12, 2018 (Wednesday)
Read More: WOD September 12, 2018 (Wednesday)Weightlifting: Press Complex 5 x 2 Push Press + 2 Push Jerk @ 75-85% of your 1 rep max WOD: 5 Rounds for Time 12 Deadlifts at 105/155 9 Hang Cleans 6 Shoulder to Overhead 400 M Run after each round
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9-11: We Will Not Forget
Read More: 9-11: We Will Not ForgetWe will not Forget the 2,977 people killed in the terror attacks of September 11, 2001 at the World Trade Center site, near Shanksville, Pa., and at the Pentagon, as well as the six people killed in the World Trade Center bombing in February 1993. “If we learn nothing else from this tragedy, we learn…
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WOD September 11, 2018 (Tuesday)
Read More: WOD September 11, 2018 (Tuesday)9-11: Never Forget Gymnastics: Muscle-Ups (5×3) attempts of rx, scaled, seated, supported Weightlifting: Back Squats (5, 3, 1) 5@75% 3@85% 1@90% WOD: Cindy or Mary RX: Cindy – 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats RX+: Mary 20-Minute AMRAP 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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WOD September 10, 2018 (Monday)
Read More: WOD September 10, 2018 (Monday)Warm-up: Max Height Box Jump Max Height Box Jump (Distance) Weightlifting:Clean 7 x 2 hang clean + 1 clean @ 80% of your 1 rep max WOD: 4 Rounds for Time 5 Snatches 75/115, 95/135 10 box jump 20/24, 24/30 15 WB 14/20, 20/30
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September 8, 2018 – Annual Picnic
Read More: September 8, 2018 – Annual PicnicSave the Date! September 8, 2018, get ready to have some fun in the sun for our Annual One World Picnic! Veterans Park 4525 Dyer Street Union City Time: 11:30am to 5:00pm Bring a dish or a drink to share!!
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WOD September 7, 2018 (Friday)
Read More: WOD September 7, 2018 (Friday)Warm-up: Ring Dips (5, 10, or 15) Work on dip technique and strength. Depending on ability build up to a set of 5, 10, or 15. Weightlifting: Front Squat 5×5 @ 75%+ Front Squats WOD: E4MOM 500 meter row 10 deadlift 155/205 5 ring dips
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