Tuesday March 5th

By | April 7th, 2019|WOD|

Close Grip Bench Press (work to tough 6 reps within 7 sets (rest :90 b/t)) Metcon (Time) In teams of 2 complete 3 rounds for [...]

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Monday March 4th

By | April 7th, 2019|WOD|

WOD: Push Press . Split Jerk (2 . 4 - work to tough set within 8 sets (rest :90)) Metcon (Time) EMOM x 12 min: [...]

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Sunday March 3rd

By | April 7th, 2019|WOD|

WOD: A1: Db man-makers (Work to tough 3 rep x 5 sets rest 1 min) Register weight it (1) dbell A2: Metcon (No Measure) 15/15 [...]

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Saturday March 2nd

By | April 7th, 2019|WOD|

30 min AMRAP in teams of 2 30 Calorie Row 40 Alt Forward Barbell Lunges @ 95lb/65lb 50 Shoulder to overhead @ 95lb/65lb 40 (2 [...]

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Friday March 1st

By | April 7th, 2019|WOD|

Squat Clean (Cluster 1.1.1 - build to moderately tough ) Rest :05 bt Take 6 sets to build to moderately challenging set Crossfit Games Open [...]

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Thursday February 28th

By | April 7th, 2019|WOD|

WOD: Emom x 12 min: 1st min- 1-2 rope climbs (skill) 2nd min: KBFR heavy hold, :35 3rd min: FLR on rings, :25-:40 + Rest [...]

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Wednesday February 27th

By | April 7th, 2019|WOD|

A1: Alt Reverse Barbell Lunge + Back Squat (1 complex x 6 sets rest :45) 3/3 + (6 @ 30X1) A2: Palms Down Barbell Bicep [...]

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Tuesday February 26th

By | April 7th, 2019|WOD|

A. Standing Dumbell Press (8 reps @ 30X1 x 5 sets rest :30) B. Close Grip Bench Press (8 reps @ 30X1 x 5 sets [...]

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Monday February 25th

By | April 7th, 2019|WOD|

Btn Split Jerk . Split Jerk  (1.1 x 10 sets rest :60) No drop bt Use @ 50% of last weeks rep or if you [...]

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Sunday February 24th

By | April 7th, 2019|WOD|

Metcon (No Measure) Skill work 4 sets 2-6 hspu/attempts Rest :40 2-6 bmu or kipping pull-ups Rest :40 3/3 pistol squats/ progression Rest :40 Metcon [...]

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