Saturday Wod 2.16.19

WE ARE OPEN!!! 8a-9a-10a In Partners, Complete 2 Rounds For Time 20 Wall Climbs 60 Toes To Bar 1 Partner Works/Time After Finishing Both Rounds 400 Meter Plate Carry 45/25# (Both Partners Run and Carry)

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Friday Wod 2.15.19

NO POWER AT THE GYM. EVENING CLASSES CANCELLED 20 Minutes To Perform 5 Tough Sets Back Squat x 5 (Compare to 1/24) Level 1 21-15-9 Reps For TIme Overhead Squat 115/75# Perform 11 Ring Dips After Each Set of Squats Level 2 21-15-9 Reps For TIme Overhead Squat 135/95# Perform 7 Muscle-ups After Each Set […]

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Thursday Wod 2.14.19

7 Rounds For Time 7 L-Arm KB Push Press 53/35# 7 R-Arm KB Push Press 53/35# 15 Box Jump Overs 24/20″ 11 Calorie Row Optional Work 3 Tough Sets Single Leg DB Romanian Deadlift x 8-10 Between Each Set Perform Palloff Press Hold x 30 Seconds/Side

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Wednesday Wod 2.13.19

We will have the gym open for the noon and evening classes tentatively. Stay posted for updates as the day progresses. 12 Minutes To Complete 1-2-3-4-5-6-7-8-9-10 Reps of: DB Front Squat 50/35# Bar Facing Burpee With The Remaining Portion of 12 Mintes Establish a 1 Rep Max Clean

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Tuesday Wod 2.12.19

5 Tough Sets Weighted Ring Dip Hold x 5 3 Seconds Top AND Bottom of Rings For Time Buy-In: 30/24 Calories Assault BIke Then 3 Rounds Of: 20 Alternating DB Snatches 50/35# 60 Double Unders Level 2 – Use 70/50# DB Optional Work 5 Tough Sets Bench Press 3 Between Sets, Perform a Max Timed […]

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Monday Wod 2.11.19

5 Tough Sets Jerk x 2 (Pause 3 Full Seconds Receiving 1st) Level 1 3 Rounds For Time 40 Sit-ups 15 Handstand Pushups Level 2 3 Rounds For Time 25 GHD Sit-ups 25 Handstand Pushups Optional Work 3 Tough Sets Banded Tricep Pressdown x 10 3 Tough Sets Reverse Wrist Curl x 15

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Saturday Wod 2.9.19

Non Members – Please come a few minutes early before the class starts. Level 1 In Partners, 2 Rounds For Time 30 Strict Pull-ups Row 1000 Meters or Bike 1.2 Miles 20 Synchronized Med Ball Squats 30/20# 50′ Synchronized Med Ball Lunges 30/20# Level 2 In Partners, 2 Rounds For Time 30 Bar Muscle-ups Row […]

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Friday Wod 2.8.19

For time: 21 Deadlifts 225/155# 21 Handstand Pushups 15 Deadlifts 225/155# 15 Handstand Pushups 9 Deadlifts 225/155# 9 Handstand Pushups 21 Deadlifts 315/205# 50′ Handstand Walk 15 Deadlifts 315/205# 50′ Handstand Walk 9 Deadlifts 315/205# 50′ Handstand Walk 9 Minute Time Cap

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Thursday Wod 2.7.19

20 Minutes AMRAP 3 Squat Cleans 10 Bar Facing Burpees 50 Double Unders Level 1 – 155/105# Level 2 – 185/125# Optional Work 7 Tough Sets Front Squat x 1 @13X0 Pause 3 Full Seconds In Bottom

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