Author Archives: Bobby

4/20/19

Work up to a 1 Rep Max Deadlift Then….. Black/Blue/Grey WOD As Many Rounds As Possible in 10 Minutes of: 3 – 6 – 9 – 12 – 15 – …. Deadlifts (225/155) Handstand Push Ups March “COOL” Board ***Make some … Continue reading

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April 2019 Athlete of the Month: Dan Mullenbach

Athlete of the Month: Dan Mullenbach

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4/18/19

Make Up/Challenge/Skill DAY March “COOL” Board ***Make some goals for yourself for March – Amy – 135# Squat Clean – Kacey – 155# Squat Clean – Kayla – 120# Squat Clean – Justice – 150# Squat Clean – Riley – 265# Squat … Continue reading

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4/17/19

Black/Blue/Grey WOD As Many Rounds As Possible in 20 Minutes of: 400m Run or 500m Row or 1000m Bike 7/5 Ring Muscle-Ups (7/5 Bar Muscle-Ups) (7 Pull-Ups AND 7 Ring Dips) (Both with Bands) (7 Ring Rows, 7 Dips on Box) … Continue reading

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4/16/19

Every 30 Seconds Complete 1 Turkish Get-Up For 10 Minutes (20 Reps Total) *Alternate Arms each rep Then….. Black/Blue/Grey WOD 3 Rounds For Time of: 10 Clean & Jerks (155/105) (115/75) (75/45) (45/35) 50 Double Unders (25 DU’s) (100 Singles) (50 Singles) … Continue reading

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4/15/19

Every 2 Minutes Complete 3 Pause Back Squats (3-5 Seconds in Bottom) for 6 Sets *Please share the racks Then….. Black/Blue/Grey WOD 5 Rounds For Time of: 20 Stationary Lunges Holding KB in Front Rack (70/53) (53/35) (35/26) (26/18) 20 Russian KB … Continue reading

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4/12/19

OPEN GYM SUNDAY 10-11AM Every Minute On the Minute Complete 3 Push Press + 3 Push Jerks for 10 Minutes Then….. Black/Blue/Grey WOD MYSTERY March “COOL” Board ***Make some goals for yourself for March – Amy – 135# Squat Clean – Kacey … Continue reading

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4/10/19

Black/Blue/Grey WOD 3 Rounds For Time of: 500/400m Row 15 Hang Cleans (155/105) 50′ Handstand Walk March “COOL” Board ***Make some goals for yourself for March – Amy – 135# Squat Clean – Kacey – 155# Squat Clean – Kayla – 120# … Continue reading

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