Tuesday, 1-9-18
Strength:
1 Power Clean every :15 for 6 min
@65-75% 1 rm Power Clean
For time:
10-1
Deadlift 225/155
Burpee Box Jump Over 24″/20″
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Wednesday 10-7-15
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Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%
Saturday, 10-29-11
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Partner WOD – 250 D/U’s 200 Push Presses 75/45 150 Sledge Hammer Swings 100 Pull-ups 50 Tire Flips (as a team) One partner runs 400m while the other works. Proper attire if cold.
Monday, 10-12-15
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Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*
Monday, 10-9-17
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Regular hours today…who loves ya?? 12 Min EMOM Even: 5-10 Strict Pull Up Odd: 5-10 T2B 10 RFT – 9 S2O 135/95 35 D/U
Wednesday, 4-4-18
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NO 5AM CLASSES THIS WEEK shop.fancloth.com/11941/374347 New log in info for catalog order Every 1:30 for 6 sets (9min) 2 tempo back squats + 1 back squat @70-80% 1RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 3×10 bicep curls, each arm 3×12…
Tuesday, 6-26-12
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From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Power Clean Clean Complex – Power clean / Hang power clean / Hang squat clean…