Monthly Archives: November 2017

12.1.17

  Strength Sumo Deadlift 6-6-6 climbing-heavier than 10/31 if possible WOD 21-15-9 Deadlifts 225/155 Ball slams 35/20 Overhead walking lunges w/slam ball

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11.30.17

  Strength Snatch 7×1 @ 90% WOD 3 RFT 50 double unders 15 box jumps 24/20 10 snatches 95/65

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11.29.17

  Warm up 3 rds 100m run 25 jumping jacks 12 toe touches 12 arm circles WOD Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups     … Continue reading

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11.28.17

  Strength Clean and jerk 6X3 @ 75 – 80% WOD AMRAP 18 15/12 calories – airdyne 12 wall balls 20/14 9 hang power cleans 95/65 6 bar muscle ups

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11.26.17

  Strength Back squat 2-2-2-2-2 AHAP WOD 4RFT 11 push press 135/95 9 sdhp 135/95 7 lateral bar hop burpees

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11.23.17

HAPPY THANKSGIVING ! Thursday – 8:00 am class only  Friday and Saturday – CLOSED WOD AMRAP 20 10 thrusters 135/95 400m run 10 lateral bar hop burpees  

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11.22.17

Thanksgiving Week Schedule: Monday/Tuesday-Regular schedule Wednesday-No 6:30pm class Thursday- 8am only Friday-Closed Saturday-Closed     Strength Snatches 6X3  @75- 80% WOD 5 RFT 50 double unders 5 Power Snatches 135/95

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11.21.17

Thanksgiving Week Schedule: Monday/Tuesday-Regular schedule Wednesday-No 6:30pm class Thursday- 8am only Friday-Closed Saturday-Closed     Strength Cleans 7X1 @ 90% WOD 4 RFT 15 KBS 70/53 12 Power cleans 115/85 9 c2b pull ups

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11.20.17

Thanksgiving Week Schedule: Monday/Tuesday-Regular schedule Wednesday-No 6:30pm class Thursday- 8am only Friday-Closed Saturday-Closed   Strength Back squat 5×3 @90% WOD 1,000m row then 3 RDS 15 deadlifts 275/185 10 strict hspu

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11.17.17

FRIDAY- NO 5:30pm class   Strength Snatch 7×1 @ 82.5 – 92.5% WOD 5 RFT 50 double unders 12 dumbbell snatches 50/30 (alternating) 9 burpee box jump overs 24/20

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