Saturday, 12-28-19
32 Min EMOM
Min1- 6 Power Cleans 155/105
Min 2- 10 Back Squats
Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″
Min 4- 20 D/u’s + 5 Pull Ups
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Wednesday, 7-4-18
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8,9 and 10am classes today!! Warm up: 2 RDs at easy pace 5 Burpee 10 Air Squats 10 Russian Swings In teams of 3 45 min running clock “Georgie” AMRAP in 21 minutes Buy-in: 65 Sit-Ups (All 3 teammates complete) 7 Burpees 11 Push-Ups 22 Kettlebell Swings (53/35) right into… “Zachary Tellier” For Time…
Tuesday, 3-12-19
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20 min to complete: 3×10 single leg RDL (each leg) 3×10 Bent Over row 3×12 Single arm DB Power Row 3×12 DB Incline Lever Row 3×20 Shrugs “Christine” 3 RFT: 500m Row 12 Deadlifts 135/95 21 Box Jumps 24″/20″ *12 min Cap*
Wednesday, 4-8-15
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Strength: 12 min EMOM: 5 Deadlifts @75% 5 weighted strict Pull Ups Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% Every 90 sec for 5 sets 5 reps at 75% of 1 RM 10 T2B 20 Alt Lunges 30 Box Jumps 40 Sit Ups 30 Box Jumps 20 Lunges 10 T2B
Wednesday, 10-31-12
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Strength/Skill – KB Swing efficiency 4 rounds for total time of: 30 KBS 24/16kg 10 Squat Clean to Thrusters 95/65# 15 Burpees -Rest 2 minutes.
Friday, 2-17-12
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Strength/Skill – Weighted Pull-ups WOD 5 Rounds for Time: 5 Tire Flips 10 Burpee Pullups 25 DU’s
Tuesday 6-23-15
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Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Back Squat 3 x 10 @65% 9 RFT: 4 Weighted Pistols 53/35 5 Shoulder to Overhead 115/85 6 Dips *Scale as needed*