Friday 21/09/17

Dynamic Warm Up- Mobility Prepare for: A. Strength/Skill: 10 Min to Build to Heavy single Power Clean B. WOD: RX: AMRAP 10: 5 Power Cleans (205/145#) 10 Toes-to-Bar Intermediate: AMRAP 10: 5 Power Cleans (155/105#) 10 Toes-to-Bar Beginner: AMRAP 10: 5 Power Cleans (75/55#) 10 Hanging Knee Raises C. Finisher: 6 minutes of Stretching – […]

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Thursday 21/09/16

Dynamic Warm Up- Mobility Prepare for: A. WOD: AMRAP 20: 20/15 Calorie Row 15 Ring Dips 10 DB Turkish Get-ups (50/35#) INTERMEDIATE AMRAP 20: 15/10 Calorie Row 10 Ring Dips 10 DB Turkish Get-ups (35/20#) BEGINNER AMRAP 20: 10/6 Calorie Row 15 Leg-Assisted Ring Dips 10 DB Turkish Get-ups (10/5#) B. Finisher: 3 Sets: 15 […]

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Wednesday 21/09/15

Dynamic Warm Up- Mobility Prepare for: A. WOD: 9 Sets For Load: Deadlift 3-2-2-2-1-1-1-1-1 INTERMEDIATE 9 Sets For Load: Deadlift 3-2-2-2-1-1-1-1-1 BEGINNER 9 Sets For Load: Deadlift 6-4-4-4-2-2-2-2-2 B. Finisher: OPTON 1 Accumulate: 25 GHD Sit-ups 25 GHD Hip Extensions 25 Weighted Knee Raises 25 GHD Hip Extensions OPTION 2 3 SET TABATA OF Shoulder […]

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Monday 21/09/13

Dynamic Warm Up- Mobility Prepare for: A.  SKILL WORK Pre-Workout: Build to a heavy set of 2 back squats B. WOD: For Time 21 Back Squats (body weight) 7 Rope Climbs (15-ft.) 15 Back Squats 5 Rope Climbs 9 Back Squats 3 Rope Climbs INTERMEDIATE 21 Back Squats (1/2 body weight) 3 Rope Climbs (15-ft.) […]

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Friday 21/09/10

Dynamic Warm Up- Mobility Prepare for: A.  WOD: “Annie” 50-40-30-20-10 Double Unders Sit Ups INTERMEDIATE 50-40-30-20-10 Double Unders 25-20-15-10-5 Sit-ups BEGINNER For Time: 50-40-30-20-10 Single Unders – 20 Sit-ups after each round of single unders B. Finisher: Accumulate: 25 GHD Hip Extension 20 GHD Back Extensions 15 GHD Hip & Back Extensions

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Thursday 21/09/09

Dynamic Warm Up- Mobility Prepare for: A.  WOD: “Christine” 3 Rounds for Time 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ INTERMEDIATE 3 Rounds For Time: 400/300m Row 12 Deadlifts (135/95#) 21 Box Jumps (20″) BEGINNER 3 Rounds For Time: 300/200m Row 12 Deadlifts (95/65#) 21 Box Step Overs (14″) B. Finisher: AMRAP x […]

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Wednesday 21/09/08

Dynamic Warm Up- Mobility Prepare for: A.  Strength: Strict Press 5 X 5 for load B. WOD: “Tabata” 3 Sets of each 20 Sec On: 10 Sec Off Echo Bike Row Ski Erg (9 total sets) *Score is total Cals achieved C. Finisher: 4 Sets For Reps: :20 V-Ups Rest :10 :20 Plank Hold Rest […]

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Thursday 21/09/02

Dynamic Warm Up- Mobility Prepare for: A.  WOD: Fran 21-15-9 Thrusters 95/65# Pull Ups INTERMEDIATE For Time: 12-9-6 Thrusters (95/65#) Pull-ups BEGINNER For Time: 21-15-9 Thrusters (45/35#) Jumping Pull-ups B. Finisher: 3 sets x 10 Strict Chin Ups 3 Sets x 10 GHD Sit Ups

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Wednesday 21/09/01

Dynamic Warm Up- Mobility Prepare for: A.  WOD: 5 Rounds For Time: 400m Run 1 Legless Rope Climb (15-ft.) 3 Rope Climbs (15-ft.) Intermediate 5 Rounds For Time: 400m Run 3 Rope Climbs (15-ft.) Beginner 5 Rounds For Time: 200m Run 10 Pull-to-Stands B. Finisher: 4 Sets: 5 GHD Sit-ups + :20 GHD Sit-up Hold […]

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Tuesday 21/08/31

Dynamic Warm Up- Mobility Prepare for: A.  WOD: For Time: 10 Muscle-ups 100 Air Squats 10 Muscle-ups 100/75 Calorie Row Intermediate 5 Muscle-ups 100 Air Squats 5 Muscle-ups 100/75 Calorie Row Beginner 10 Low Ring Muscle-up Transitions 60 Air Squats 10 Low Ring Muscle-up Transitions 60/45 Calorie Row B. Cool Down: Coaches choice, Flush Stretch […]

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