Monthly Archives: May 2017

6.1.17

WOD 4 RFT 15 sdhp 95/65 12 box jumps 24/20 9 hspu

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5.31.17

WOD 40-30-20-10 double unders kbs 50/35 abmat sit-ups IF YOU MISSED THE WOD ON 5/18/17 THEN YOU WILL DO Jackie 1000m row 50 thrusters 45/35 30 pull ups

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5.30.17

WOD “DT” Five rounds for time of: 12 Deadlift 155/105 9 Hang power clean 155/105 6 Push jerk 155/105

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5.29.17

WOD MEMORIAL DAY Open gym 8:30am – 10:00am

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5.26.17

WOD 4 RFT 12 power cleans 115/75 12 push press 12 kbs 53/35

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5.25.17

  WOD Row 1,000 meters

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5.24.17

  Warm up 3:00 minutes airdyne @ :20 fast/:20 slow 3 rds 25 jumping jacks 20 toe touches w/trunk twist 10 good mornings 45/35 10 btn push presses (snatch grip) WOD Metcon 20-15-10-15-20 Calories aridyne Hang power snatches 75/55

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5.23.17

  WOD For time 1,000m row 35 double unders 18 thrusters 115/85 35 double unders 15 thrusters 35 double unders 12 thrusters 35 double unders 9 thrusters

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5.22.17

  Warm up 3 rds 250m row 15 squat jumps 10 toe touches w/trunk twist 10 push ups 3 inch worms WOD Metcon 21-15-9 Deadlifts 225/155 wall balls 20/14 box jump overs 24/20

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5.19.17

Regionals schedule refer to the pic  Also there will NOT be a class on Saturday. WOD “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters

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