• 100524 Monday “Cleaning House”

    100524 Monday “Cleaning House”

    Strength/Skill Work: Power clean- find your 3 rep max WOD 20 power cleans 400m run 20 chest to bar pullups for time. Use ~70-80% of today’s max clean not to exceed 135/95lbs Attention: Due to this weekend’s regional competition in Jacksonville, FL the following classes will be cancelled Thursday 5/27 5:30 and 6:30pm Friday 5/28 […]

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  • 100522 Saturday

    100522 Saturday

    Strength/Skill Work: Weighted Ring Dips 5-5-3-3-1-1 WOD Complete 4 rounds of: Max rep deadlift in 30 seconds (40-50% of max not to exceed 175/115lbs) 30 seconds rest Max rep knees to elbows in 30 seconds 30 seconds rest Max rep double unders in 1 minute 2 minutes rest Post total reps and loads to comments.

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  • 100521 Friday “Smokey”

    100521 Friday “Smokey”

    Strength/Skill Work: Shoulder Press WOD 30 reps Bear Complex (power clean-front squat-push-press, back squat, push-press) For time. Complete 7 burpees every time you take your hands off the bar. Use ~60% of your max push-press not to exceed 95/65lbs.

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  • 100520 Thursday

    100520 Thursday

    Strength/Skill: 800m run 3 minutes rest 400m run 2 minutes rest 800m run 3 minutes rest 400m run WOD Tabata Mash-up Sumo Deadlift High-pull (95/65lbs) Wall Ball

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  • 100519 Wednesday

    100519 Wednesday

    Strength/Skill Work: Heavy Kettlebell swings 15-15-15-15 WOD 3 Rounds of: 7 Push Jerk (80-85% 5RM not to exceed 155/105lbs) 7 HIGH box jumps (35″/28″) For time.

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  • 100518 Tuesday

    100518 Tuesday

    Strength/Skill Work: Kipping pullup practice WOD 5 rounds of: 200m run 12 power snatches for time. Use ~70% of your max snatch not to exceed 135/95lbs.

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  • 100517 Monday

    100517 Monday

    Strength/Skill: Back Squat WOD: AMRAP in 10 minutes: 5 Chest-To-Bar Pullups 10 Pushups 15 Squats

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  • 100515 Saturday

    100515 Saturday

    Strength/Skill Work Kettlebell Thrusters 3-3-3-3-3 Partner WOD Withonly one partner working at a timecomplete a combined total of10 rounds of: 4 hang power cleans 4 front squats 4 thrusters For time. Load a barbell with approximately the total weight you were able to complete for three reps on the kettlebell thrusters. For example, if you […]

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