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Month: July 2026

  • WOD January 4, 2017 (Wednesday)

    EMOM: 10 Minute Complex 1 Squat Clean + 1 Front Squat + 1 Push Jerk (equals 1 complete complex) @ 50-55% of 1 RM Front Squat For Time: 21-15-9 Deadlift 225/155 Rx Pull Ups

    Read More: WOD January 4, 2017 (Wednesday)

  • WOD January 3, 2017 (Tuesday)

    Tabata Pull Ups -Rx+ Chest to Bar pull ups Score is the lowest round out of all eight E2MOM (every 2 minutes on the minute) 10 Minutes: 5 Bench Press @ 65% of 1RM AMRAP: 12 Minutes 8 Burpees 16 Alernating Kettlebell Snatch Rx: 35/53lbs Rx+: 53/70lbs 32 Double Unders

    Read More: WOD January 3, 2017 (Tuesday)

  • WOD January 2, 2017 (Monday)

    E2MOM (every 2 minutes on the minute) 12 Minutes: 5 Back Squats @65-70 of 1RM AMRAP: 14 Minutes 21 Calorie Row 15 Over Head Squats 65/95 Rx 9 Toes to Bar

    Read More: WOD January 2, 2017 (Monday)

  • Fitness Wave

    Fitness Wave Body Fat Testing & Calorie Measuring – January 6, 2017 We all know that nutrition is key in making the body compositional & performance changes we want to see. But in order to make a change its important to know where we are starting at and how much we need in terms of…

    Read More: Fitness Wave

  • WOD January 31, 2017 (Tuesday)

    EMOM: 7 Minutes 3 Strict pull ups and 5 toes to bar E2MOM: 12 minutes -2 split jerks @ 75-80% of 1rm jerk *from the rack* 5 Rounds for time: 10 OHS Rx: 65/95 Rx+: 85/115 10 Sumo deadlift high pulls Rx: 65/95 Rx+: 85/115 10 Pull ups Rx+: Chest to Bar

    Read More: WOD January 31, 2017 (Tuesday)

  • WOD December 30, 2016 (Friday)

    Skill work: Muscle-ups: max consecutive effort For time: 1000 Meter Row and then… 17 Goblet squats 24/16 Kg 17 Toes to bar 17 Russian KB swings 24/16 Kg 17 Burpee pull up 17 Box jumps and then… finish with 1,000 meter row Time Cap: 20:17

    Read More: WOD December 30, 2016 (Friday)

  • WOD December 29, 2016 (Thursday)

    Tabata Burpees Squat Clean: 3-3-3-3-3 AMRAP: 14 Minutes 400m run 5 Deadlifts Rx: 225/155 Rx+: 275/ 185 10 wall balls 20/14 lbs 15 Push ups

    Read More: WOD December 29, 2016 (Thursday)

  • WOD December 28, 2016 (Wednesday)

    Push Press: 1 Rep max For Time: 1 HSPU + 10 Power cleans  @ 95/135 2 HSPU + 9 Power cleans 3 HSPU + 8 Power cleans 4 HSPU + 7 Power cleans 5 HSPU + 6 Power cleans 6 HSPU + 5 Power cleans 7 HSPU + 4 Power cleans 8 HSPU + 3…

    Read More: WOD December 28, 2016 (Wednesday)

  • WOD December 27, 2016 (Tuesday)

    Skill Work: 1. Snatch push Press 2. Overhead squat 3. Heaving snatch balance 4. Snatch balance without a dip 5. Snatch balance with a dip EMOM: 10 Minutes 3 Power snatch -start at 65% 1rm. Increase weight each set if desired. AMRAP: 10 Minutes 30 Double unders 15 Power snatches 55/75

    Read More: WOD December 27, 2016 (Tuesday)

  • WOD December 26, 2016 (Monday)

    Tabata Wall Facing Squats Front Squat (1 Rep Max) For Time: Fran 21-15-9 Thrusters 65/95 Pull-ups

    Read More: WOD December 26, 2016 (Monday)

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