Author Archives: Bobby

9/10/19

Black/Blue/Grey WOD Death by Deadlifts & Burpees ‘with a twist’ 0:00 – 2:00 You must complete 1 Deadlift & 2 Burpees, and then REST the remainder of the time 2:00 – 4:00 You must complete 2 Deadlifts & 4 Burpees, and … Continue reading

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9/9/19

Work up a 1 Rep Max Hang Squat Clean & Jerk Then….. Black/Blue/Grey WOD For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 2 x Walking Lunges Holding KB … Continue reading

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9/6/19

GYM CLOSED SUNDAY Black/Blue/Grey WOD “Fran” For Time: 21 – 15 – 9 Thrusters (95/65) (65/45) (45/35) Pull-Ups (with Bands) (Ring Rows) Then….. Optional 5 Rounds NOT For Time: 10 Weighted Ab-Mat Sit-Ups 10 Hip Extensions on GHD September “Cool” Board … Continue reading

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9/4/19

Black/Blue/Grey WOD As Many Rounds As Possible in 12 Minutes of: 3 Clean & Jerks (135/95) (95/65) (65/45) (45/35) 3 Ring Muscle-Ups (3 Bar Muscle-Ups) (3 Pull-Ups AND 3 Ring Dips) (Both with Bands) (Ring Rows, Hands on Box) 3 Snatches … Continue reading

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9/3/19

Every 2 Minutes Complete 3 Deadlifts For 7 Sets Then…… Black/Blue/Grey WOD 3 Rounds For Time of: 500/400m Row 50 Double Unders (25 DU’s) (100 Singles) (50 Singles) 25 Hand Release Push Ups (from Knees) September “Cool” Board ***Make some goals … Continue reading

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8/28/19

Black/Blue/Grey WOD Pick 1 of the 3 Workouts 1) As Many Reps As Possible in 12 Minutes of: 6/4 Calorie Bike 2 KB Swings (53/35) 6/4 Calorie Bike 4 KB Swings 6/4 Calorie Bike 6 KB Swings 6/4 Calorie Bike 8 … Continue reading

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8/27/19

Black/Blue/Grey WOD 5 Rounds For Time of: 1 Rope Climb (3 Progressions) 10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press) 10 Burpee Deadlifts, DBells in each hand (50/35) (40/25) (30/15) (20/10) *20 Minute Time Cap August “Cool” Board … Continue reading

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8/26/19

Every 2 Minutes Complete 4 Front Squats for 6 Sets *Please share the racks Then….. Black/Blue/Grey WOD For Time: 30 – 20 – 10 DBell Snatches, Alternating Arms (70/50) (55/35) (40/20) (25/10) GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) August “Cool” Board … Continue reading

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