Wednesday, 8-6-14
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s
10 Min A.M.R.A.P.
10 One-Arm Alternating Dumbbell Snatch – 70/45
10 Box Jump Overs – 20/24
Extra – H.S.P.U.’s Working on Strict and Strict Deficit
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Monday, 12-23-19
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8 and 9am tomorrow, closed Christmas Day! 15 Min: 5 Min for heavy Snatch Grip Deadlift 5 Min for heavy Snatch Grip High Pull 5 Min for heavy Snatch AMRAP in 20 minutes 5 Pull-Ups 7 Push-Ups 9 SDHP (95/65 lb) 12 Windshield Wipers
Friday, 6/10/11
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Strength – Snatch High Pull W.O.D. – 4 R.F.T. 400m Sandbag run 40/20 20 Wall Balls 20/14 30 Ab-mat sit ups Why foam rollers???? Good read!!!!
Wednesday, 2-20-19
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18 min EMOM Min 1 – 30 Scissor Kicks Min 2 – 15 KBS 53/35 Min 3 – 25 Med Ball Twists 20/14 With a Partner complete: 9 min AMRAP Buy in: 75/55 cal row ..then.. 40 Snatch 95/65 30 Snatch 135/95 AMRAP Snatch @ 185/125 (Any style snatch)
Saturday, 12-29-12
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New Years Eve Hours are AM AM AM AM only. 6, 7, & 8 AM. WOD In loving memory of Victoria Soto Connecticut Shooting Hero Teacher Who Died Saving Students “Victoria” Hero WOD 5RFT 10x Thruster 65/95# 14x Box Jumps 20/24 12x SDHP 65/95# 12 Burpees 27x KB Swings 35/53# Victoria Soto was a teacher…
Thursday, 9-6-18
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Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap
Friday, 4-28-17
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Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)(If you’re legs are really sore, you can Power Clean) Every 90 sec for 8 sets @ 75-85% of 1RM 2 Push Jerks + 2 split Jerks 10 T2B 20 Pistols 30 Box…