Category Archives: Videos

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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3/12/19

*RESERVE YOUR SPOT TODAY’S CLASS. Every 2 Minutes Complete 3 Push Press + 3 Push Jerks for 6 Sets *No Racks, weight comes from the floor Then…… Black/Blue/Grey WOD “Grace” For Time: 30 Clean & Jerks (135/95) (95/65) (65/45) (45/35) March … Continue reading

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3/11/19

*RESERVE YOUR SPOT TODAY’S CLASS. Every 3 Minutes Complete 3 Back Squats + 3 Front Squats for 5 Sets *Please share the racks Then…… Black/Blue/Grey WOD 5 Rounds For Time of: 5 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows) … Continue reading

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2/25/19

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Hang Snatch Then…… Black/Blue/Grey WOD As Many Reps As Possible in 7 Minutes of: 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 -… … Continue reading

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2/15/19

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute Complete 1 Snatch for 11 Sets Then…… Black/Blue/Grey WOD For Time: 30/20 Calorie SkiErg 15 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press) 10 Snatches (135/95) (95/65) (65/45) … Continue reading

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