• 100326 Friday “Grace”

    100326 Friday “Grace”

    Please remember to wear Red on Fridays (today) for Project Red Shirt! Strength/Skill Work Pistols 3-3-3-3-3-3-3 (7 sets of 3 per leg) WOD 30 reps of Power Clean and Jerk For time. Use 65-70% of your max jerk not to exceed 135/95lbs. If your previous time was under 5 minutes it is time to go […]

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  • 100325 Thursday “Springs”

    100325 Thursday “Springs”

    Strength/Skill: Power clean 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. Complete 3 total rounds. The stations are: 10m Shuttle sprint (Out and back is 1 point) Kettlebell sumo deadlift high-pull: (53/35lbs) Single arm kettlebell […]

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  • 100324 Wednesday “Thumper”

    100324 Wednesday “Thumper”

    Strength/Skill Work: Kipping Pull-up Progression -or- if you have your kipping pull-up complete 3 attempts of max rep kipping pull-ups (without ripping your hands!) WOD 5 Rounds for time of: 400m or 200m Run 15 Thrusters (Fran weight,70% of thruster 5RM not to exceed 95/65lbs)

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  • 100323 Tuesday “Extinct”

    100323 Tuesday “Extinct”

    Strength/Skill Work: Kettlebell thrusters 5-5-5-5-5 Time Trial: We will be putting everyone through a 60 second burpee time trial this week. You only have to do it once, unless you want to give it another go later in the week. It’s 60 seconds of all out burpees! We will time it to allow at least […]

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  • 100322 Monday “Cleaner Shins”

    100322 Monday “Cleaner Shins”

    Strength/Skill Work: Overhead squat WOD 5 rounds of: 30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs) 30 seconds of max rep box jumps (24″/20″) 1 minute rest Record your reps during the 1 minute rest and post total power cleans, total box jumps as well as load […]

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  • 100320 Saturday

    100320 Saturday

    Strength/Skill Work Weighted Ring Dips 3-3-3-3-1-1-1 Partner WOD One partner runs a 200m sandbag run (50lbs/25lbs) While the other partner completes as many Power Clean and Jerks as possible. (80% of max C&J not to exceed 155/105lbs) When the other partner returns switch tasks. Complete 4 total rounds. Post loads and total reps to comments. […]

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  • 100319 Friday “Adepto Animum”

    100319 Friday “Adepto Animum”

    Please remember to wear Red on Fridays for Project Red Shirt! WOD: With a continuously running clock, each round starts at the 5 minute mark: Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run. Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run. Round 3: […]

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  • 100318 Thursday “Gone in 60 Seconds”

    100318 Thursday “Gone in 60 Seconds”

    Strength/Skill Work: Single support hang power clean WOD 3 Rounds of: 40 seconds max rep pull-ups 20 seconds rest 40 seconds max rep ball slams 20 seconds rest 40 seconds max rep double arm kettlebell thrusters (45/35lbs) 20 seconds rest 40 seconds max rep ball slams (14/10lbs) 20 seconds rest 1 minute rest Post total […]

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