Month: October 2018

Thursday, November 1st 2018

    Warm Up WOD 3 Rounds NFT 5 Bar Muscle Ups or 5 Pull Ups/5 Ring Dips 50 Air Squats 10 Hang Power Snatches (115/80) (85/55)   Barbell Every 2 Minutes for 4 rounds ascending 3 Hang Squat Cleans Add Weight Every 2 Minutes for 3 Rounds 2 Front Squats, across add weight Every …
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Wednesday, October 31st 2018

  Strength Deadlift 6 sets – 3 reps Ascending   WOD 15 Minute AMRAP 10 Deadlifts (225/155) (185/125) 15 Calorie Row 20 Wallballs (20/14) Extra Credit 100 Meter Sled Drag 6 Rounds AHAP

Tuesday, October 30th 2018

  Strength/Skill GP – Handstand Push Up Workshop OP – Max Repetitions Strict Handstand Push-Ups then 60% of Max Rep Strict Handstand Pushups 50% of Max Rep Strict Handstand Pushups 40% of Max Rep Strict Handstand Pushups   WOD 13 Minute AMRAP 30 Double Unders 15 Power Cleans (135/95) (115/30) 30 Double Unders 15 Toes …
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Monday, October 29th 2018

  “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is …
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Saturday, October 27th 2018

  OPEN WOD “Zeus” 3 RFT 30 Wall Balls, 20/14 lbs 30 SDLHP 75/55 30 Box Jumps 20″” 30 Push Press 75/55 30 Row Calories 30 Push-ups 10 Back Squats @ BW


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