• 100506 Thursday “Mid-Life Awakening”

    100506 Thursday “Mid-Life Awakening”

    Strength/Skill Work Handstand holds: Spend a total of three minutes inverted in as few sets as possible. L or Tuck Sits: Spens a total of three minutes in this position in as few sets as possible. WOD 20 back squats 10 ball slams 16 back squats 20 ball slams 12 back squats 30 ball slams […]

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  • 100505 Wednesday Mile Time Trial

    100505 Wednesday Mile Time Trial

    Strength/Skill Work: You will have 15 minute to find the max weight you can clean to your shoulders and put over your head in a fully locked out position. Clean and jerk would be the most efficient way to do this, but push-press is also allowed. WOD Mile Run For Time. We last did the […]

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  • 100504 Tuesday “Filthy 50″

    100504 Tuesday “Filthy 50″

    WOD 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders

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  • 100503 Monday

    100503 Monday

    Strength/Skill Work: Overhead squat WOD 15-12-9 Deadlift (70% of DL 5RM not to exceed your bodyweight) Ring dips For time. T-Shirt Order: These are the shirts we are ordering for Project Red Shirt. There will be a pre-sale running from today until next Friday May 7th. Pre-ordered shirts are $20 after next Friday shirts will […]

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  • 100501 Saturday

    100501 Saturday

    Strength/Skill Work: Weighted chest-to-bar pull-ups 5-5-5-5-5 WOD Perform max reps of dumbbell renegade man-makers over the following intervals: Max reps in 3 minutes 1 minute rest Max reps in 2 minutes 1 minute rest Max reps in 1 minute 1 minute rest Repeat one time. T-Shirt Order: These are the shirts we are ordering for […]

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  • 100431 Friday “American Idol”

    100431 Friday “American Idol”

    Strength/Skill Thrusters: Complete 3 sets of 15 reps for time. Begin each set at the top of every 4 minutes. So, if it takes you 1 minute to complete the 15 reps you will have 3 minutes to rest. If you complete the 15 reps in 45 seconds you will have 3:15 to rest. Use […]

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  • 100429 Thursday

    100429 Thursday

    Strength/Skill Work Deadlift WOD 3 Rounds of: 15 push jerks (80% of max push jerk not to exceed 135/95lbs) 50m line sprints (turns at every 10m) For time.

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  • 100428 Wednesday

    100428 Wednesday

    Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes. Use enough assistance to hit 15-20 dips in the first round. Post first round and overall reps to comments. WOD 4 Rounds of: 400m Run 20 Box step-ups with dumbbells (24″/20″ with 30-45lbs/12-25lbs) 7 Chest to […]

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