Friday December 30th

By | December 29th, 2016|WOD|

Workout of the day: Partner Workout: Row 1000m 40 Deadlift 225/155 200 double under 80 sit ups 80 cal airbike 40 burpees * only 1 person [...]

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Wednesday December 21st

By | December 21st, 2016|WOD|

  Workout of the day: A. Back squat 3 reps x 3 sets , rest 2 min B. Front foot elevated split squat 8-10 reps [...]

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Tuesday December 20th

By | December 19th, 2016|WOD|

Workout of the day: 10 min Muscle up Practice -Muscle up attempts -ring kipping work 10 ring kips x 3 sets -bar kipping work 10 [...]

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Saturday December 17th

By | December 16th, 2016|WOD|

Workout of the day:  6 RFT: 10 pull ups 15 push up 20 air squat 400m run

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Friday December 16th

By | December 15th, 2016|WOD|

  Workout of the day:  A. Squat Clean1.1.1.1.1, work to a tough set in 3-4 sets B. Deadlift ( slow up, slow down) 5 reps [...]

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Thursday December 15th- Coach Spotlight

By | December 14th, 2016|Articles, WOD|

Workout of the day: A1.Weighted Ring Chin up 4-6 reps, rest 1 min A2. Standing single arm dumbell press 8/8 ,rest 1 min x 4 [...]

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Wednesday December 14th

By | December 13th, 2016|WOD|

Workout of the day: A. Back squat 3 reps x 3 sets, rest 2 min B. Rear foot elevated split squat 10-12 reps x 3 [...]

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Tuesday December 13th

By | December 13th, 2016|WOD|

Workout of the day: 15 min of Muscle up Practice - Muscle up attempts - Ring Kipping Work -Bar Kipping Work + Row 500m @ [...]

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Monday December 12th

By | December 11th, 2016|WOD|

Workout of the day: A. Power Snatch, work to a tough 1.1.1 in 3-4 sets B. EMOM 5 min Snatch. Snatch Balance ( moderate weight, [...]

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Saturday December 10th

By | December 9th, 2016|WOD|

Workout of the day: For time in teams of 2: *1 person works at a time* Partner 5K row - switch every 500m 50 Pullups [...]

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