MONDAY WOD 12/1/14

Posted by on Nov 30, 2014 in WOD

“Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull Ups … THEN Strength 3 Rounds 5 Thrusters MR Weighted Pull Ups Endurance 4 Rounds 250m Row 15 GHD Sit Ups

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WEDNESDAY WOD 11/26/14

Posted by on Nov 25, 2014 in WOD

WEDNESDAY WOD 40 Wall Balls (20/14) 20 Power Clean (135/95) 30 Wall Balls 15 Power Clean … 20 Wall Balls 10 Power Clean THEN Strength 3 Rounds 5 Front Rack Lunges 10 Strict Pull Ups 15 GHD Sit Ups Endurance 1 Mile Run *Thursday and Friday classes are at 7am and 8am only. Saturday is at 8am like...

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MONDAY WOD 11/24/14

Posted by on Nov 23, 2014 in WOD

“Diane” 21-15-9 Dead Lift (225/155) HSPU Rest 3 Minutes 4 Rounds 200m Run 15 GHD Sit Ups or T2B… THEN Strength EMOM X 5 Minutes 3 Dead Lift 5 Deficit HSPU Endurance 1500m Row WE WILL ONLY HAVE TWO CLASSES ON THURSDAY AND TWO ON FRIDAY THIS WEEK. CLASSES WILL BE AT 7AM AND 8AM ON┬áBOTH DAYS

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THURSDAY WOD 11/20/14

Posted by on Nov 19, 2014 in WOD

THURSDAY WOD 1. 12 Minutes to find 1 Rep Max Clean 2. Find max reps unbroken pull ups. (If you use a band in workouts you will use the same band to find your max reps) 3. 800m Run for time (This run is to establish your best time in the 800m, so run fast :)) *Record each of these records and we will revisit them in a few months. THEN … Strength 3 Rounds 5 Squat Clean MR Weighted Pull Ups Endurance 2 Rounds 400m Row 40 Sit Ups 400m...

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Wednesday WOD 11/19/14

Posted by on Nov 18, 2014 in WOD

10 Minute AMRAP 3-3, 6-6, 9-9, 12-12….and so on Power Snatch (95/65) Box Jumps (24/20) THEN Strength 3 Rounds 10 DB Rows (5 each arm) 30 Floor Wipers Endurance 3 Rounds 400m Run Rest 1 Minute between rounds  

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