Tuesday, 12-31-19
8 and 9 am today.
Closed tomorrow.
Partner WOD
120 Cal Row
100 Pistols
80 Wall Balls 20/14
60 Power Cleans 95/65
40 M/U (40 C2b + 40 Dips)
20 AAB
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Wednesday, 3-30-16
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Strength: Deadlifts: *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% 12-9-6-3 reps for time of: Snatch Grip Deadlift 135/95 Hang Power Snatch Front Squat
Friday 12-18-15
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Strength 6×6 alt Plank rows *See Hannah for instructions* WOD 7 RFT- 6 Alt. Pistols 9 Push Press 115/85 12 Box Jumps 24″/20″
Thursday, 6/16/11
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W.O.D. Skill – Handstands 15 min A.M.R.A.P 5 – Manmakers 10 Wall Balls 2 for 1 15 Toes Through Rings
Thursday, 8-10-17
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9AM Class Today! 14 Min Ascending Ladder by 2/s 2 Pull Up 5 Burpee 4 P/U 5 Burpee 6 P/U 5 Burpee 8 P/U….. Clean Pull + Sq. Clean 2+1×8 @70-90% 1RM Clean (2 Pulls are TnG then drop to set up for clean)
Thursday, 8-14-14
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NO 10:00 AM CLASS SATURDAY 8-16-14 10 min. E.M.O.M. Starts at 10 Mins Past Hour – Even min. – 5 Front Rack Weighted Step-ups 75/45 20/18 Odd min. – 10 K.B./D.B. Snatches 5 Left 5 Right 55/35 For load: Split Jerk from the rack 5-3-3-1-1-1 “Karabel” 10 RFT of: 3 Power Snatches, 135/95 15 Wall…
Wednesday, 1-21-15
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Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Snatch Pull 5-5-3-2-1 EMOM for 6Min 5 Snatch Balance Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s