• 101126 Black & Red Friday “Bronco”

    101126 Black & Red Friday “Bronco”

    We hope everyone had a wonderful thanksgiving. A wonderful reminder to be thankful for all you are as a being. Strength/Skill Kettlebell Swings 15-10-8-5-5-5 with 90 seconds rest between rounds. Work to get heavier with the weight using Russian, American, and double KB versions. WOD Complete4 rounds of the following: As many rounds as possible […]

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  • 101124 Wednesday

    101124 Wednesday

    Strength/Skill Work Handstand push-ups or progressions 5×5 or 5 sets of max reps WOD 7 Rounds of 7 Push jerks (70-80% of your 5RM not to exceed 155/105lbs) 21 Double unders Complete 4 burpees at the top of each minute beginning with four at the start of the first minute. For time Twenty minute cap. […]

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  • 101123 Tuesday

    101123 Tuesday

    Strength/Skill Work Hang snatch: work up to a heavy set of 3 WOD 200m sandbag run 20 power cleans 100m sandbag run 16 power cleans 100m sandbag run 12 power cleans 100m sandbag run 8 power cleans 100m sandbag run 4 power cleans 200m sandbag run For time. Power cleans: Use 80% of power clean […]

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  • 101122 Monday

    101122 Monday

    Strength/Skill Work Front squat: work to add 10lbs to your previous 5RM. (See discussion post for further explanation.) Transition Work 3 100m strides, walk/jog the recovery back and work to get faster overeach of the three 100ms.(No time needed only base this upon perceived effort.) WOD 400m sprint 20 deadlifts (Use ~70% 5RM) 30 box […]

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  • Front Squat PR

    Front Squat PR

    Shanna and myself have spent this weekend at the Optimum Performance Training Coaching Certification Program to better ourselves as coaches. It is our goal to consistently spend time around people we feel have great knowledge to offer us and THIS is a major contributorfor us. We are constantly looking to improve our abilities as coaches […]

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  • 101120 Saturday

    101120 Saturday

    Strength/Skill Work Chest to bar weighted pull-ups: 5-5-5-5-5 Work to add load or reduce bands for each set WOD AMRAP in 10 minutes of: 10dumbbell/kettlebell renegade man-makers 100m farmer’s carry

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  • 101119 Friday “Foolish Chief”

    101119 Friday “Foolish Chief”

    Strength/Skill Work Overhead squat: Work to add 5-10lbsto your previous 5rm. WOD Every minute on the minute for 20 minutes: 3 Power Cleans (Use ~80% of your 3RM not to exceed 155/105lbs) 6 Push-ups 12 Squats If you are unable to complete the work within the minute take a full minute to rest. When you […]

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  • 101118 Thursday

    101118 Thursday

    Strength/Skill Work Deadlift: Build up to add no more than 10lbs to your previous 5RM with solid technique. OR see your coach for your submaximal work set assignment. WOD 5 Rounds of: 30 seconds max rep rings dips 30 seconds rest 30 seconds max rep double unders 30 seconds rest Post total reps to comments. […]

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