Category Archives: Videos

12/11/17

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute Complete 1 Squat Clean Thruster for 11 Sets Then……. Black/Blue/Grey WODs As Many Rounds As Possible in 11 Minutes of: 7 Ring Muscle-Ups (7 Bar Muscle-Ups) (7 Ring Pull Ups AND … Continue reading

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11/21/17

*RESERVE YOUR SPOT TODAY’S CLASS. 5 Rounds of the Following Complex: (As much time as you want between sets but they must be unbroken) 5 DBell Deadlifts 5 DBell Hang Squat Cleans 5 DBell Push Presses 5 DBell Squats Then……. … Continue reading

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10/23/17

*RESERVE YOUR SPOT TODAY’S CLASS. Hang Squat Snatch with a Pause Ladder – Start with approximately 60% of your 1 Rep Max Hang Snatch – Complete 1 Hang Squat Snatch with a PAUSE in the bottom of the squat each … Continue reading

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10/17/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 3 Rep Max Pause Back Squat (3-5 Second Pauses) *Please share the racks Then……. Black/Blue/Grey WODs 3 Rounds For Time of: 400m Run 10 DBell Snatches, Alternating (85/55) (70/45) (50/35) (40/25) (30/10) … Continue reading

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10/16/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max of the Following Complex: 1 Hang Squat Clean with Pause in Bottom (3-5 Seconds) + 1 Split Jerk Then……. Black/Blue/Grey WODs 4 Rounds For Time of: 5 Ring Muscle-Ups (Bar Muscle-Ups) … Continue reading

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10/9/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max of the Following Complex: 1 Power Clean + 1 Thruster Then……. Black/Blue/Grey WOD For Time: 15 – 12 – 9 Power Cleans (135/95) (95/65) (65/45) (45/35) Thrusters (135/95) (95/65) (65/45) (45/35) … Continue reading

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10/2/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max of the Following Complex: 1 Snatch (from the floor) + 4 Hang Snatches (just Below the Knee) Then…….. Black/Blue/Grey WODs As Many Rounds As Possible in 12 Minutes of: 2 Legless … Continue reading

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9/25/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Clean and Jerk Then…….. Black/Blue/Grey WOD For Time: 120 Double Unders (30 DU’s) (240 Sinlges) (120 Singles) 60 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows) 60 Hang Power Snatches (95/65) … Continue reading

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