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TGIF!  4/28/2017

4/28/2017

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STRENGTH:  Hang Squat Clean

WOD:
10 G2OH, 100 m Sprint
9 G2OH, 100 m Sprint
8 G2OH, 100 m Sprint
7 G2OH, 100 m Sprint
6 G2OH, 100 m Sprint
5 G2OH, 100 m sprint
4 G2OH, 100 m Sprint
3 G2OH, 100 m Sprint
2 G2OH, 100 m Sprint
1 G2OH, 100 m Sprint  
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Thurs WOD 4/27/2017

4/27/2017

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STRENGTH:  Pull-ups

WOD:  15 min AMRAP
Buy-in:  30 Push Press  115/75#

 - in remaining time:
10 T2B
10 Deadlifts 135/95
10 Pistols
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Wed WOD 4/26/2017

4/26/2017

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 3 Rounds
1 min of max reps of each movement
Burpees
KB Goblet Squats 
KB Swings
Box Jumps 
- 1 min rest -



drag
 04262017
3 Rounds
1 min of max reps of each movement
Burpees
KB Goblet Squats 
KB Swings
Box Jumps 
- 1 min rest -

drag
 04262017
3 Rounds
1 min of max reps of each movement
Burpees
KB Goblet Squats 
KB Swings
Box Jumps 
- 1 min rest -

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Tues WOD 4/25/2017

4/25/2017

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Mon WOD 4/24/2017

4/24/2017

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STRENGTH: Back Squat

WOD:  21 - 15 - 9 
Pull -ups
Deadlifts 185/135
300 m Run

CRX: C2B, 255/165
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Saturday, April 22

4/22/2017

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TGIF!  4/21/2017

4/21/2017

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Fight Gone Bad
Three rounds of:

• Wall-ball, 20/14#
• Sumo deadlift high-pull 75/45
• Box Jump, 24/20
• Push-press, 75/45
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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Thurs WOD 4/20/2017

4/20/2017

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STRENGTH:  Pause Front Squats

WOD:  15 Min AMRAP
10 T2B
10 Deadlifts 225/155
20 Sit Ups
100 M Run
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Wed WOD 4/19/2017

4/19/2017

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STRENGTH:  Push Jerk

WOD: Ladder 
10-9-8-7-6-5-4-3-2-1

KB  Swings 53/35
Wall Balls 20/14
Box Jumps 24/20
Burpees
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Tues WOD 4/18/2017

4/18/2017

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STRENGTH:  High Hang Squat Cleans

WOD: 3 Rounds
300 m Run
12 Pull-ups
21 Thrusters 95/65#
0 Comments

Mon WOD 4/17/2017

4/17/2017

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STRENGTH:  Back Squat

WOD:  5 min AMRAP
7 Deadlifts 185/135
20 D.U. (3:1)
- 2 min rest -
5 min AMRAP 
7 Hang Cleans 135/95
10 Burpees
 - 2 min rest -
5 min AMRAP
7 Shoulder to OH 135/95
20 D. U.
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Fri WOD 4/14/2017

4/14/2017

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STRENGTH: Sumo Deadlift

WOD: 4 Rounds
200 m Run
10 Clean  & Jerks 135/95 (185/135)
10 Burpees
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Thurs WOD 4/13/2017

4/13/2017

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STRENGTH:  OH Squats

WOD:  5 Rounds
3 min AMRAP 
3 Snatch 115/75# (135/85)
6 Lunges
9 Sit-ups

 - 1 min rest -
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Wed WOD 4/12/2017

4/12/2017

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STRENGTH:  Push Jerk

WOD:  ​5 Rounds for time:  

20 D.U. 
15 Thrusters 75/45
10 T2B
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Tues WOD 4/11/2017

4/11/2017

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STRENGTH EMOM
Squat Cleans

WOD:  15 min AMRAP
2 - 4 - 6 - 8 - 10 etc....
Wall Balls 20/16
KB Swings 53/35#
Box Jumps 24/20"
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Mon WOD 4/10/2017

4/9/2017

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WOD:  12 min running clock
Every 3 min
200 m Run
- then - 
M.E. Deadlifts 255/165#

WOD: 3 Rounds
10 Power Cleans 135/95#
10 Shoulder to OH 135/95#
10 Pull-ups
20 Sit-ups

CRX: 165/125,  C2B
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Fri WOD 4/7/2016

4/7/2017

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WOD:  "Dirty Thirty"
30 reps of each for time:

Box jumps  (24/20")
Jumping Pull-ups
KB Swings (53#/35#)
Walking Lunges
Knees to Elbows
Push Press (95/65#)
Good Mornings (45/25)
Wall ball (20#/16#)
Burpees
Double-Unders
0 Comments

Thurs WOD 4/6/2017

4/6/2017

0 Comments

 


WOD:  For Time:
50 KB Swings 53/35
200 M Run
20 Snatch 115/75#
400 m Run
20 Snatch  
200 m Run
50 KB Swings
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Wed WOD 4/5/2017

4/5/2017

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WOD:  
7 min AMRAP

25 Back Squats 95/65#
25 Back Squats 115/75#
M.E. Back Squats 135/95#
 - 3 min rest -
7 min AMRAP
25 Push Press 95/65#
25 Push Press 115/75#
M.E. Push Press 135/95#
 - 3 min rest - 
7 min AMRAP
25 Hang Cleans 95/65#
25 Hang Cleans 115/75#
M.E. Hang Cleans 135/95#

**Compare to 6/14/2016
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Tues WOD 4/4/2017

4/4/2017

0 Comments

 
TABATA: Abs

WOD:  15 Min AMRAP
10 T2B
15 Dead Lifts 185/135
20 Double Unders (3:1)
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