• 101130 Tuesday

    101130 Tuesday

    Strength/Skill Work 2 shoulder press+ 3 push press: 5 sets with 2 minutes rest between each WOD Complete 3 rounds of: 12 deadlifts (Use 70+% of your DL 5RM not to exceed 225/155lbs) 7 chest-to-bar pullups For time.

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  • 101129 Monday

    101129 Monday

    Strength/Skill Back squat: Working towards a new 5RM and post your front squat 5RM to comments so we can get a comparison of the two lifts. WOD 21-15-9 Power snatch (Use ~70% of a 2RM not to exceed 95/65lbs) Knees-to-elbows For time

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  • 101128 Self-Scaling

    101128 Self-Scaling

    Scaling often has a negative association with it like “oh, I had to scale it today… I’m too weak”. Scaling is not negative, but instead is about mastering your own progress. Sometimes progress requires walking forward and backward with a general forward trend. We, as coaches, attempt to scale you in order to get the […]

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  • 101127 Saturday

    101127 Saturday

    Classes Saturday at 8 and 9am, open gym until 12noon Come see if Corey lost his voice in one day!! Strength/Skill Bear Complex 5×5 WOD In 10 Minutes Complete: 500m Row AMRAP 8 Push Ups; 16 Dumbell Snatch

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  • 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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