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W.O.D.
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10/02/15 Friday WOD
Strength Front Squat Week 3% + 5 BS @ Final FS Weight WOD 100 Double unders 5 Barbell Complexes 75 Double Unders 5 Barbell Complexes 50 Double Unders 5 Barbell… Continue reading
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10/01/2015 Thursday Workout
Warmup Strength 5 x 5 Bench Press at 80% w/ Banded Tricep Extensions Workout 10 Power Snatches (115/75) 15 Pullups 20 Burpees x 4 Rds
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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
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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
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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
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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)
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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
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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
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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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