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Posts by Admin
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12/28/16 Wednesday WOD
Skill Clean technique WOD 7 Power Cleans (at 80%) 5 Burpees 7min AMRAP CFE WOD
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12/22/2016 Thursday WOD
Strength 10 min EMOM Deadlifts @ 70% Bar work WOD 75 HSPU For Time * EMOM perform 20 DU or 40 singles
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12/21/2016 Wednesday WOD
WOD x TWO 30 min to find 1RM Back Squat Then 3RFT (12 min time cap) 50 Double Unders 25 KB Swing (53/35) 15 Taters 10 Russian Twists
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12/19/2016 Monday WOD
Warm up extended to include TABATA barbell warm up WOD 30 minutes to find 1RM Clean
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121016 Saturday WOD
Strength Front Squat 5×8, 75%, 3232 WOD 11.2 OPEN WOD 9 Deadlifts (155/100) 12 Pushups 15 Box Jumps 15 min AMRAP
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120916 Friday WOD
Strength Clean 5-3-3-1-1-1 to 85% WOD 6 min AMRAP 12 Jumping Lunges 3 HSPU
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120816 Thursday WOD
Skill HSPU work WOD 11.1 OPEN WOD 10 min AMRAP 30 DU 15 Power Snatch (75/55)
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120716 Wednesday WOD
Strength BS 3×5 75% tempo FS 5×5 75% tempo WOD 8 min AMRAP 4 manmakers while your partner rows *score is total meters on rower
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120616 Tuesday WOD
WOD 12 Days of Christmas (last performed 12/23/15) 1 Snatch (135/95) 2 Thruster 3 strict pullups 4 cleans (full) 50 DU 6 Front Squat 7 T2B 8 KB swing 9… Continue reading
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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