Author Archives: Bobby

3/16/20

If you did not get this email please let us know and we will make sure we have your correct email address! I’m sure you have been overloaded with coronavirus emails/ information, so we thought we would jump on the … Continue reading

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3/13/20

Black/Blue/Grey WOD “Age Group Qualifier Event 3” For Time: 100 Alternating DBell Snatches (50/35) (40/25) (30/15) (20/10) 50 Calorie Row 100 Bar-Facing Burpees (Step over the bar) *20 Minute Time Cap March “Cool” Board***Make some goals for yourself for March – … Continue reading

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3/11/20

Every 3 Minutes Complete 5 Power Cleans For 5 Sets *Reps can be touch & go, or you can drop and reset quickly between Then……. Black/Blue/Grey WOD 3 Rounds For Time of: 12 Handstand Push Ups (Ab-Mat Under Head) (Feet on … Continue reading

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3/10/20

Black/Blue/Grey WOD For Total Reps: 1 Minute Max Calories SkiErg REST 1 Minute 1 Minute Deadlifts (135/85) REST 1 Minute 1 Minute Pull-Ups REST 1 Minute 1 Minute Max Calories Row REST 1 Minute 1 Minute Hang Cleans (135/85) REST 1 … Continue reading

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3/9/20

Every 2 Minutes Complete 3 Front Squats for 6 Sets *Please share the racks Then…… Black/Blue/Grey WOD 3 Rounds For Time of: 10 DBell Snatches, Alternating (70/50) 30 Air Squats 50 Double Unders March “Cool” Board ***Make some goals for yourself … Continue reading

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3/6/20

NO OPEN GYM SUNDAY Black/Blue/Grey WOD For Time: 2 Rounds of: 16 Deadlifts (135/85) 16 Toes-to-Bar 16 Push Ups 2 Rounds of: 12 Deadlifts (225/155) 12 Toes-to-Bar 12 Push Ups 2 Round of: 8 Deadlifts (315/205) 8 Toes-to-Bar 8 Push Ups … Continue reading

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3/4/20

Black/Blue/Grey WOD 3 Rounds For Time of: 400m Run or 500m Row 7/5 Ring Muscle-Ups (7/5 Bar Muscle-Ups) (7 Ring Pull-Ups AND 7 Ring Dips) (PU’s and Dips with Bands) (Ring Rows, Hands on Box) 25 WallBalls (20/14) (14/10) (10/6) March … Continue reading

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3/3/20

Work up to a 3 Rep Max Push Jerk *Please share the racks Then……. Black/Blue/Grey WOD 4 Rounds For Time of: 20 GHD Sit-Ups 20 Box Jumps (24/20) 40′ Handstand Walk 40 Double Unders *20 Minute Time Cap March “Cool” Board … Continue reading

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