Posts from the ‘Blog’ Category

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    Friday, November 21

    November 20th, 2014 | Blog | Coach | No Comments

    WOD: AMRAP 5 15/12 Cal Row 10 Lateral Burpee Erg Hops rest 2 minutes AMRAP 4 10 Hang Power Snatch (95/65) 15 Med Ball Situps (20/14) rest 2 minutes AMRAP 5 4 Turkish Getups 4 Wall climbs

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    Thursday, November 20

    November 19th, 2014 | Blog | Coach | No Comments

    Strength: Front Squat 3 reps on the minute for 6 minutes (80%) WOD: 3 x 3 min rounds. Rest 1 min b/w each round. 300/250m row 12 Back Squats (135/95) no more than 45% AMRAP Muscle Ups (1:4) or Chest to Bar Pullups (1:2) or Pullups (1:1) After last round rest 1 min then 300/250 […]

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    Wednesday, November 19

    November 18th, 2014 | Blog | Coach | No Comments

    Strength: Deadlift On the minute for 6 minutes: 4 Deadlift @ 80% 10 Hollow Rocks WOD: 5 Rounds For Time 8 KB Snatch + 4 Alternating Overhead Lunge (R) 8 KB Snatch + 4 Alternating Overhead Lunge (L) 40 Double Unders

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    Tuesday, November 18

    November 17th, 2014 | Blog | Coach | No Comments

    Strength: Bench Press 3-3-3-3 @ 32×1 tempo Strict Ring Dips 3 x max reps WOD: 10 min clock At the top of every minute, alternate between (5 sets each): 10 Box Jumps (24/20) then AMRAP Shoulder to Overhead (135/95) 8 Burpees for time Score is time on all 5 sets of Burpees minus reps (in […]

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    Monday November 17

    November 16th, 2014 | Blog | Coach | No Comments

    Strength: Back Squat 15 minutes to establish 5rm WOD: “Jackie” For Time: 1000m Row 50 Thrusters (45/35) 30 Pull-ups

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    Friday, November 14

    November 13th, 2014 | Blog | Coach | No Comments

    Strength: Overhead Squat 3-3-3-3 Pullups 3-3-3 (as heavy as possible) WOD: AMRAP 12 min 7 Burpee Box Jumps (24/20) 14 Toes to Bar 21 Wall Ball Shots

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    Thursday, November 13

    November 12th, 2014 | Blog | Coach | No Comments

    Nutrition Seminar this Thursday 6pm (11/13/2014) WOD: 5 rounds for time: 10 Hang Power Cleans (115/75) 15 Hand Release Pushups 25 Double Unders Ladder down by 1 each round on the Hang Power Cleans. Cash Out: At the top of every other minute for 8 minutes (4 sets), 15 cal row for time. Score total […]

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    Wednesday, November 12

    November 11th, 2014 | Blog | Coach | No Comments

    Nutrition Seminar this Thursday 6pm Strength: Split Jerk 10 Minutes to establish 1rm. Upon completion of 10 minute clock, 1 max unbroken set Push Jerk @ 70%. WOD: 11:15 min clock 6 x 1:15 rounds Rest :45 min b/w rounds 10 Burpees AMRAP KB Snatch (55/35) Immediately following WOD complete: Cashout: Tabata Situps 8 x […]

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    Veterans Day, Tuesday November 11

    November 10th, 2014 | Blog | Coach | No Comments

    Honoring Veterans Day – Thank you to all of the men & women of the US Armed Forces for serving our country & protecting our freedom. In observance of Veterans Day, classes will be held at 6am, 12pm and 5pm. “Holbrook” 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-Minute […]

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    Monday, November 10

    November 9th, 2014 | Blog | Coach | No Comments

    Strength: Halting Snatch Grip Deadlift 4 x 3 @ 110% 1rm snatch WOD: 5 rounds for time: 6 Power Snatch (135/95) no more than 65%. 12 Box Jumps (30/24)

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