Tuesday Wod 1.16.18

Levels 1 and 2 15 Minutes EMOM Hang Snatch x 2 1st – Mid Thigh, 2nd – Above Knee Then 5 Tough Sets Front Squat x 2 Optional Work 3 Tough Sets Barbell Hip Thrusts x 10 3 Tough Sets Snatch Grip Romanian Deadlift x 10

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Monday Wod 1.15.18

Schedule Reminder. There will be no 5:30am or 6:30pm classes today, all other classes will resume as usual. Level 1 6 Rounds For Time 12 C2B Pull-ups 10 DB Burpee Step-Overs 30/20# 1 Minute Handstand Hold 20 Wall Ball Shots 20/14# Level 2 6 Rounds For Time 4 Muscle-ups 10 DB Burpee Step-Overs 45/30# 50′ […]

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Monday Wod 1.15.18

A. 16 Minutes EMOM Min 1-8 – Hang Snatch x 1 (Below Knee) Min 9-16 – Snatch x 1 Goal Is To Increase Load Each Set And Minimize Misses, Make Small Jumps B. 5 Tough Sets Front Squat x 4 @24X1 Less Reps Here, Add Some Weight C. 6 Rounds For Time 4 Muscle-ups 10 […]

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Saturday Wod 1.13.18

Level 1 2 Rounds, Each For Total Reps 2 Minutes Row For Calories 2 Minutes Overhead Plate Lunge 45/35# 2 Minutes Pull-ups 2 Minutes DB Thruster 45/30# Rest 1 Minute Level 2 2 Rounds, Each For Total Reps 2 Minutes Row For Calories 2 Minutes Overhead Plate Lunge 65/45# 2 Minutes C2B Pull-ups 2 Minutes […]

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Saturday Wod 1.13.18

A. Build To a Heavy Single Arm DB Overhead Squat B. 5 Rounds For Time 15 Strict Ring Dips 3 Rope Climbs Rest Enough To Recover Mostly C. 3 Rounds 5 Minutes AMRAP 12 Toes To Bar 8 Shoulder To Overheads 185/125# 15 Calorie Assault Bike Rest 3 Minutes Between Rounds D. 15 Easy Recover […]

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Friday Wod 1.12.18

A. Levels 1 and 2 Open Workout 17.1 10 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 20 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 30 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 40 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 50 DB Snatches 50/35# 15 Burpee Box […]

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Friday Wod 1.12.18

Levels 1 and 2 Open Workout 17.1 10 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 20 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 30 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 40 DB Snatches 50/35# 15 Burpee Box Jump Overs 24/20” 50 DB Snatches 50/35# 15 Burpee Box Jump […]

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