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WOD Tuesday 9-2-14

September 1st, 2014 by admin

Warm up: run 1 trip down and back black mats +5 burpees

2 trips down and back +10 burpees

3 trips down and back +15 burpees

Strength/Skill: 15 min to work up to a heavy complex of…

1 DL + 1 hang power clean + 2 front squats

Metcon: 6 min AMRAP of…

150m row

25 DU’s


Rest 2 min then 6 min AMRAP of…

10 walking lunges

10 KB swings

10 sit ups

Rest 2 min then 6 min AMRAP of…

2 Muscle Ups

5 Burpees

3 Power snatches

T1: 55/35 2 muscle ups= 4 C2B pullups 95/65

T2: 70/55 No Sub for muscle ups 115/95

Note: I really want to thank everybody that came out and worked your ass off yesterday during the Labor Day WOD! It means a lot to have that many people come out and do work and encourage each other! I speak for myself but I know Wade and Lok-yi feel the same way. Seeing all of yall come out makes what we do a lot easier! THX!

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WOD Mon 9-1-14

August 31st, 2014 by admin

There will be only one WOD tomorrow at 9:30am. It will more than likely be a team WOD so bring a friend. I hope everyone is having a wonderful Labor Day weekend! See you tomorrow at 9:30.

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WOD Friday 8-29-14

August 28th, 2014 by admin

Warm up: With PVC 10 shoulder pass throughs 10 shoulder press 10 behind neck snatch grip press X3

Then 5 door to butt tree and back sprints.

Skill/Strength: 15min to work up to a heavy 3 power snatch.

Metcon:  Shoulder press biathlon 21-15-9 400m run and shoulder press…

400m run 21 strict shoulder press

400m run 15 strict shoulder press

400m run 9  strict shoulder press

Note: every time the bar touches the ground its a 200m penalty

T1: 95/65


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WOD Thursday 8-28-14

August 27th, 2014 by admin

Warm up: 200m run 10 goblet squats 10 push ups 10 sit ups 200m run

Skill/Strength: 6 sets to work up to a heavy 3 front squat. No more than 6 sets!

Metcon: 20 min AMRAP of…

12 Pull ups

8  OHS

6 Burpee broad jumps

Note: Every time you drop the bar during the OHS add one Burpee broad jump

T1: 95/65

T2: 135/95

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WOD Tuesday 8-26-14

August 25th, 2014 by admin

Warm up: 5 min AMRAP of 5 pull ups 5 KB swings 5 wall balls

Skill: 3 attempts at max distance broad jumps. Measure them.

Strength: Work up to a heavy 3 rep thruster. 10 min

Metcon: 20 min AMRAP…Go up in weight each round

20 power cleans

20 power snatches

15 power cleans

15 power snatches

10 power cleans

1o power snatches

T1: 95/115/135…65/75/85

T2: 115/135/155…75/85/95

If you finish under the 20 min you are done if not count your reps.


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