• 101025 Monday

    101025 Monday

    Strength/Skill Work Front squats: With 80% of your 5RM complete 4 sets of max reps in 30 seconds at the top of every 3 minutes WOD NOT for time and in no particular order complete: 500m row (emphasis on technique) 12 GHD sit-ups Mobility work for the thoracic spine/shoulders 400m run 12 GHD sit-ups 500m […]

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  • 101024 “Muscles I Never Knew I Had”

    101024 “Muscles I Never Knew I Had”

    In the first workout with the Front Squats our goal was to move faster. The second workout goes without saying, we’re trying to move something heavier. These fall under the equation Force (needed to move something) = Mass (how heavy the object is) x Acceleration (how fast its moving). What I didn’t tell you was […]

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  • 101023 Saturday “Carolina Challenge ’09″

    101023 Saturday “Carolina Challenge ’09″

    Strength/Skill Work: Thruster 3-3-3 (Not meant to be a 3 rep max, but work to get above your weight for the WOD by the 2nd or 3rd set.) WOD 125 Double unders (375 single unders) 100 squats 75 kettlebell swings (53/35lbs) 50 burpees 25 thrusters (~70% of your thruster 5RM not to exceed 115/75lbs) For […]

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  • 101022 Friday

    101022 Friday

    Strength/Skill Work Back squat: work to add 5-10lbs to your old 5 rep max. If you missed a 5 rep last time see a coach for your work set series. WOD 21 pull-ups 30m line sprints 18 knees to elbows 30m line sprints 15 pull ups 30m line sprints 12 knees to elbows 30m line […]

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  • 101021 Thursday

    101021 Thursday

    Strength/Skill Work: Clean from below the knee 3×3, Clean from the floor 3×3 WOD 3 Rounds of: 7 Push Jerk (80-85% 5RM not to exceed 155/105lbs) 7 HIGH box jumps (35″/28″) For time. Last completed on Wednesday 100519

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  • 101020 Wednesday

    101020 Wednesday

    Strength/Skill Work: 2xshoulder press+3xpush press Work to add weight each set with the goal of hitting 5-10lbs over your present 5 rep shoulder press. WOD 3 Rounds of: 10 Overhead squats 50 Double unders For time. OHS: 80%of your OHS 5RM not to exceed 135/95lbs

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  • 101019 Tuesday

    101019 Tuesday

    Strength/Skill Work Max pull-ups in 30 seconds at the top of every 3 minutes. Complete 4 total sets. Report total pull-ups to comments. Partner WOD AMRAP in 15 minutes of: While one partner runs a 200m sandbag sprint the other partner completes AMRAP of: 7 push-ups 12 squats Post total number of rounds for the […]

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  • 101018 Monday

    101018 Monday

    Strength/Skill Work Front squats: 3-3-3-3-3 at the top of every 90 seconds with 90% of your present 5 rep max. Concentrate on solid depth and good technique! WOD 21-18-15-12-9 Hang power cleans (80% 5RM not to exceed 135/95lbs) Burpees For time. Alternate between the two exercises.

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