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W.O.D.

093015 Wednesday WOD

Strength Press, wk 3 off of WM 5 x 40, 50, 60% 5 x 75%, 3 x 85%, ME x 95% with DU between sets WOD SPRINTS! outside, baby! 10 sprints, 90… Continue reading

September 29, 2015 / W.O.D.
09/28/2015 Monday Workout

Happy Birthday (yesterday) Diane! Thanks for being with us for the last two years, enjoy your day! Warmup Group Warmup Healthy Shoulders Strength Back Squat 5 x 40, 50, 60,… Continue reading

September 27, 2015 / W.O.D.
092615 Saturday WOD

Strength Front Squat Week 2 % + 5 BS @ Final FS Weight

September 26, 2015 / W.O.D.
092515 Friday WOD

Skill Muscle Up Transitions WOD From CF Mayhem 3 Power Cleans (225/135) 4 Front Squats (225/135) 3 Muscle Ups 20min AMRAP

September 24, 2015 / W.O.D.
092415 Thursday WOD

Strength Press AND Deadlift Week 2 WOD 8min AMRAP 1-2-3-4… Bar Facing Burpees 2 STO after each set of burpees (135/95)

September 23, 2015 / W.O.D.
092315 Wednesday WOD

Strength 20min EMOM Odd – 20/15 Cal Row Even – 10 Box Jumps – partner up, alternate movements WOD 7min AMRAP 10 C&J (135/95) 10 C&J (155/105) 10 C&J (185/115)… Continue reading

September 22, 2015 / W.O.D.
092215 Tuesday WOD

Strength Back Squat Week 2 % + Final Set of 20 FS @ Empty Bar WOD 5 min AMRAP 3 Rope Climbs 5 Snatches (95/75) 3 min REST Repeat 5min AMRAP

September 21, 2015 / W.O.D.
092115 Monday WOD

Strength Bench Press 4 x 8 @ 70% 30sec HS Hold after each set WOD 10 Goblet Reverse Alternating Lunge 10 Scottish Get Ups 10 Situp Get Ups x 6… Continue reading

September 20, 2015 / W.O.D.
091915 Saturday WOD

Warm up warm up toes to bar and 10 sec chin over bar holds Strength – make up Wendler wk1+ WOD 3 Deadlifts, 3 Toes to Bar 6 Deadlifts, 6… Continue reading

September 19, 2015 / W.O.D.
091815 Friday WOD

Strength Deadlift, Wendler Wk 1+ WOD 7 Rounds 4 Hang Squat Cleans 6 Push Jerks 8 Back Squats 135/95

September 17, 2015 / W.O.D.