• 100612 Saturday

    100612 Saturday

    WOD 8 Rounds of: 12 kettlebell swings (2/1.5 pood) 12 box jumps (24″/20″) 200m run 1 minute rest between rounds. Subtract 7 minutes from your overall time and post to comments. Cash Out Plank holds: front plank for 1 minute, 15 sec rest, side plank for 30 sec, 15 sec rest, side plank for 30 […]

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  • 100611 Friday “Manson”

    100611 Friday “Manson”

    Strength/Skill Work: Hang Power Snatch WOD 2-4-6-8-10 Deadlift Hang power clean 10-8-6-4-2 Front squat Push-press For time. There is a 15 minute cap on this work-out. Use the same bar for the entire workout. 50-60% of your push-press 3RM not to exceed 95/65lbs. **Remember today is Project Red Shirt Friday!**

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  • 100610 Thursday

    100610 Thursday

    Strength/Skill Work: Row for watts and 500m time trials WOD AMRAP in 8 minutes of: 8 plyometric push-ups 16 kettlebell snatchs (8 per arm, 53/35lbs)

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  • 100609 Wednesday “Sandbag Relay”

    100609 Wednesday “Sandbag Relay”

    Strength/Skill Work: Single support deadlift WOD Two mile (3200m) sandbag relay Coaches will assign teams in class. Individuals may break up the legs as they wish with the options of 100m, 200m or 400m intervals. This was a TON of fun when we did it last time. Can’t wait to watch all of you get […]

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  • 100608 Tuesday “Duped”

    100608 Tuesday “Duped”

    Mike House was correct. Turns out we were duped about the liquid mountaineering. Read about the trick here. Strength/Skill Work: Max pull-ups in 30 seconds at the top of every 3 minutes. Complete 4 total set. Report total pull-ups to comments. Partner WOD In a group of two complete 2 rounds of the following: 20 […]

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  • 100607 Monday

    100607 Monday

    Strength/Skill Work: Thruster WOD 3 Rounds of: 20 kettlebell swings (53/35lbs) 10 sumo deadlift high pulls (95/65lbs) 20 box jumps For time.

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  • 100605 Saturday “Extinct”

    100605 Saturday “Extinct”

    Strength/Skill Work: Back squat WOD 5 Rounds for time of: 100ft walking lunge 15 deadlifts (60% of 5RM not to exceed 185/135lbs) 7 Toes to Bar

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  • 100604 Friday “Tabata Something Else”

    100604 Friday “Tabata Something Else”

    Strength/Skill Work: Push-press WOD Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all […]

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