Thursday 190131

Striking  at 6:15 Dynamic Warm Up – Mobility Prepare for.. WOD:“Triple Teamed” 17 min AMRAP of: P1 200m Run P2 Heavy Sled Push P3 Farmer carry up and down length of the green red/green Runner is the Pacer. As soon as they complete the 200m run they tag out the sled push, sled push tags […]

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Wednesday 190130

Olympic lifting at 6:15 Dynamic Warm Up – Mobility Prepare for.. A: Strength Take 30 min, build to a heavy squat clean and jerk. B: WOD Complete as many rounds and reps as possible in 5 minutes of: Squat clean and Jerk 165lb / 110lb Scale: Squat clean and Jerk weight to maintain good mechanics […]

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Tuesday 190129

Missing – Toyota key fob, last seen on Saturday at 6am or 7a class time on the cubbies on the west wall. Please check your bag to see if it may have dropped into your bag accidentally.  Dynamic Warm Up – Mobility Prepare for.. A: Skill Work: Pull Up Progression: Strict, Kipping, Butterfly & C2Bar.  […]

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Monday 190128

Dynamic Warm Up – Mobility Prepare for.. A: Strength E2MO2M 3 thruster.  Build to a heavy 3 rep thruster. B: WOD 33-27-21-15-9-6 reps for time of: Row calories KB Thrusters Men use Red/Green or DB equivalent Women use Green/Blue equivalent Cool Down: Coaches choice

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Friday 190125

Dynamic Warm Up – Mobility Prepare for.. WOD:  2 Rounds for time of: ( 15-18 minutes)  10 OHS 115/83  20 KB Swing Grn/Blu  30 Box Jumps 24/20  800 m Run  Scale: OHS 105-75/75-45  at least 5 rep Unbroken  KB Swing Blu/Yell  Box Jumps 20/18 18/12 Row 1K or AAB 2.5 miles    Team Cool down. […]

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Thursday 190124

6:15 Striking smoke your bags class Dynamic Warm Up – Mobility Prepare for.. A: WOD 15 min of: Death By Slam Balls/15 meter run 40/30# EMOM you will add one slam ball and one 15 m sprint Continue to build up to as many as possible. once you’ve reached that threshold, stay there until the 15 […]

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Wednesday 190123

Jump Ropes – If you have a jump rope hanging up, please take it home by Thursday so we can clean out any orphaned ropes. You can bring you ropes back on Monday! Olympic Lifting – 615p Dynamic Warm Up – Mobility Prepare for.. A: WOD CF Open 15.1 & 15.1a    Complete as many rounds and […]

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Tuesday 190122

Dynamic Warm Up – Mobility Prepare for.. A: Strength: 10 Minute E2MOM of: 2x Power clean + 2x Push Press Start @ 155-95 M/ 115-55 W and climb each set with good mechanics. Primer: 2-3 Rds of 4x Shoulder to Overhead 115/75 5 Cal Row 4x Bar facing Burpees 5 Cal AAB B: WOD 2 […]

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Monday 190121

800g Challenge starts Monday! Be sure you are all signed up on SugarWOD and you are under “WORKOUT of the DAY and NOT 800g Challenge. (I know, it seems backwards….). Any questions or concerns reach out to Coach Grizz, Nate, TJ, Sara, Morgan or Nanette.  Dynamic Warm Up – Mobility Prepare for.. Primer: 2 Rds […]

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Friday 190118

Dynamic Warm Up – Mobility Prepare for.. WOD: CF Open 12.4  –Includes Masters Men and Women up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20/14 lbs to 10’/9’ target) 90 Double-unders| 30 Muscle-ups MASTERS  – Includes Masters Men and Women 55+ Complete as […]

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