Tuesday November 14th

By | November 15th, 2017|WOD|

WOD: 30 min AMRAP: In teams of 3 complete: 120 Cals on rower 90 Calories on airbike 60 Burpee Box jumps 30 Toes to bar (all [...]

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Monday November 13th

By | November 15th, 2017|WOD|

WOD: A. Hang Power Clean & Push Jerk, max within 15 min B. "DT" (10 min CAP) (50+ 135/95)  

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Saturday November 11th

By | November 15th, 2017|WOD|

WOD: Every 6 minutes x 5 sets 10 Wall Balls 20lb to 11 ft / 14lb to 10ft 10 CTB/Pullups 100m run 10 burpee Box [...]

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Friday November 10th

By | November 15th, 2017|WOD|

WOD: A. Deadlift, within 7 set work to tough set of 3 B. Dbell bench press, within 5 sets work to tough set of 10 [...]

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Thursday November 9th

By | November 8th, 2017|WOD|

WOD: Run 200m rest 2 min Run 400m rest 3 min Run 800m + rest 6 min + For time: 10 min CAP 100 Double [...]

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Wednesday November 8th

By | November 8th, 2017|WOD|

WOD: A. Back Squat, work to tough set of 3 reps B. 3 min AMRAP x 4 sets 3,6,9,12... Strict Supinated Pullups Box Jump Overs [...]

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Tuesday November 7th

By | November 8th, 2017|WOD|

WOD: 30 min AMRAP: In teams of 3 complete: 99 cals on airbike 99 KB swings (24kg/16kg) 99 Toes to bar (must work from same [...]

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Monday November 6th

By | November 8th, 2017|WOD|

WOD: A. 5 Hang Power Clean + 5 Hang Squat Clean + 5 Push Jerk, work to tough set B. 0-5 min AMRAP: 5 Burpee [...]

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Saturday November 4th

By | November 3rd, 2017|WOD|

WOD: Every 5 minutes x 6 sets 100m run 5 burpee 10 CTB / Pullup 5 Box jump over 10 Wall Balls 5 Burpee 10 [...]

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Friday November 3rd

By | November 2nd, 2017|WOD|

WOD: A 5 sets: 5 T&G @ 3030 rest :60 10 Dbell Rotating Bench Press @ 30X1 (neutral at bottom and pronated at top) rest [...]

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