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Workouts'S ARCHIVE

  • 01.20.2015 WOD

    By admin | In Uncategorized, Workouts | on January 19, 2015

    Warm up: 200m run X 3 w/ 30 sec rest between efforts Strength: Bench press wu: 5 reps 65% wu: 5 reps 70% Set 1: 3 reps 80% Set 2: 3 reps 85% Set 3: 3+ reps 90% Metcon: For time of… Run 800m or row 1000m… 50 DL 135/95/65 40 push ups 30 thrusters […]

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  • WOD Monday 11-24-14

    By admin | In Uncategorized, Workouts | on November 23, 2014

    Warm up: Tabata 2 min per exercise of  squat,                   push ups, and sit ups. Strength: Squat 3 X 1 of 97% 1rm Last week before we test again. Metcon: 20 min AMRAP 9 OHS 6 C2B pull ups/1 rope climb 12 Floor press T1: 95/65   […]

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  • We have but 2 weeks and 20# left on our 20 rep back squat cycle.  I’ve watched some of you hit some impressive numbers as well as some weight that you thought impossible!  I love it when people do things outside of their comfort zone and do what they thought they couldn’t do.  Some of you […]

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  • Disco WOD in 5 days!

    By admin | In Workouts | on February 21, 2011

    Got your costume ready yet? We do! So excited to see everyones 70’s inspired workout clothes. Have fun with it, go crazy! Don’t forget its Saturday at 4PM, costumes are mandatory, donations are not (but they are appreciated!) Saw lots of work done on Cindy WOD tonight on the board. I encourage you to try […]

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  • Holiday season is upon us!

    By admin | In Workouts | on November 28, 2010

    It’s a post Thanksgiving cycle we start Monday.  This 4 week MicroCycle will take us thru the holidays and into the New Year.  It will be a combination of specific strength exercises and some short, heavy, intense METCONS.  It also looks like we’ll be moving into a new place very soon.  Target date is 2nd […]

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