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Posts by Admin
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120516 Monday WOD
WOD 8 min AMRAP 20 wall balls 10 Pullups REST 5 min AMRAP 10 Thrusters (115/75) 5 Bar MU or Dips
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120316 Saturday WOD
Strength Back Squat 70% 5×5 3233 3 min clock WOD 100 KB Snatches for time (53/35) *any combination right arm/left arm *7 min time cap *sub KB C&J
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12116 Thursday WOD
It’s December!!! Happy belated birthday to Mioara!! Skill Healthy Shoulders WOD Clean Ladder
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113016 Wednesday WOD
Double Under 3 min WOD – thanks to Josh Everett for this challenging WOD! 20 min AMRAP 1,2,3,4,5,6,7,8,9,10…. Deadlift 185/135 Pushups
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112916 Tuesday WOD
Strength Back Squat 70% 5×8 3233 Front Squat 70% 3×5 3232 WOD 7 min AMRAP 10 CTB 10 Power Cleans (135/95)
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112816 Monday WOD
Skill 10 min EMOM, alternating Ring support KB Swings WOD 10 Rounds: 30 sec burpee 30 sec rest 30 sec DB thruster 30 sec rest
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112616 Saturday WOD
Strength 5×5 @ 80-85% Front Squat WOD 3RFT 30 pushups 12′ sled pull 21 OHS 95/65 12′ sled pull **7 min cap **2 min REST 3 RFT 5 burpee box… Continue reading
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101416 Monday wod
Strength EMOM of bench press and Bent over row WOD 25 pull-ups 50 cal 50 OHS 50 box jumpS 25 push ups 15 min AMRAP
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10/31/16 Monday WOD
Strength Back Squat 5×5 at 80% warm up sets then 5 sets at 80% no tempo, move at your own pace WOD Partner WOD Plank while your partner works 8… Continue reading
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…Workout of the Day
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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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