• 100217 Wednesday “Slam Dunk”

    100217 Wednesday “Slam Dunk”

    Strength/Skill Work: Deadlift WOD 30 seconds on, 30 seconds off rotating through each of the following stations: Wall Ball (Men-10′ target, Ladies-8′ target) Pull-ups Box Jumps (20″) Complete 4 total rounds. Please note there is not a specific rest station being that you have 30 seconds of rest between each station. Post total reps and […]

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  • 100216 Tuesday “To The Bone”

    100216 Tuesday “To The Bone”

    Strength/Skill Work: Push-press WOD AMRAP in 12 minutes of: 20 kettlebell cross-chops (10 to each side) 15 kettlebell swings 160 feet walking lunge Use the same KB for the cross-chops and KBS. Rx’d = 1.5/1 pood.

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  • 100215 Monday “Jeremy”

    100215 Monday “Jeremy”

    Strength/Skill Work Kettlebell thrusters: 5-5-5-5-5 WOD 21-15-9 Overhead squats Burpees For time. OHS: Use ~70% of 5RM not to exceed 95/65lbs.

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  • 100213 Saturday “Ground 2 Overhead”

    100213 Saturday “Ground 2 Overhead”

    Strength/Skill: Power Clean WOD: In 10 minutes, complete as many reps as possible from ground to overhead. You may use any technique you like to move the load. Bar must be extended overhead with the knees and hips in full extension. Try to use ~10% more than your recent Grace work-out/or 80% your 5RM push […]

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  • 100212 Friday “Flying Frog”

    100212 Friday “Flying Frog”

    Strength/Skill Work: Circulate between rope climbs, handstand practice and L-sits. WOD 21 pull-ups 50 ft burpee broad jump 21 front squats 50 ft burpee broad jump 15 front squats 50 ft burpee broad jump 9 front squats 50 ft burpee broad jump 21 pull-ups For time. Front squats: Use 60% of your front squat 5RM […]

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  • 100211 Thursday “Windstorm”

    100211 Thursday “Windstorm”

    Strength/Skill Work: Weighted Ring Dips 5-5-3-3-1-1-1 WOD In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You will complete 3 total rounds. The stations are: Ring Push-ups Sumo Deadlift High-pull (95/65lbs) Tire Jumps (~18″ height) Kettlebell swings […]

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  • 100210 Wednesday “American Idol”

    100210 Wednesday “American Idol”

    Strength/Skill Work: Single support deadlift WOD 7 Rounds of: 5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs) 20 Double unders/60 single unders For time.

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  • 100209 Tuesday “Co-operation”

    100209 Tuesday “Co-operation”

    Strength/Skill Work Thrusters: Complete 5 sets of max rep thrusters at your Fran weight (70% of 5RM not to exceed 95/65lbs) Do not rest the bar in the front rack position for more than a 5 count and obviously you may not set the bar down. Post weight and total reps to comments. Rest 2-3 […]

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