Category Archives: WOD

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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11/20/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Max of the Following Complex: 1 Snatch Balance + 2 Overhead Squats *Please share the racks Then……. Black/Blue/Grey WODs For Time: 21 – 15 – 9 Deadlift (225/155) (185/125) (135/95) (95/65) … Continue reading

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11/19/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Clean & Jerk Then……. Black/Blue/Grey WODs As Many Rounds As Possible in 15 Minutes of: 3 Box Jump Overs, can put hands on box (36/30) (30/24) (24/20) (20/12) 12 … Continue reading

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11/17/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Clean & Jerk *Only rules are get the weight from the ground to overhead, any style of clean, any style of shoulders to overhead Then……. Black/Blue/Grey WODs As Many … Continue reading

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11/16/17

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY November “COOL” Board ***Make some goals for yourself for November – Shelley – 140# Hang Power Clean – Nick D. – 315# Hang Power Clean – Bobby – 315# Hang Power Clean – … Continue reading

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11/15/17

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD 3 Rounds For Time of: 400m Run (or 500m Row) 5 Wall Walks (Chest to Floor, Chest to Wall) (Go up as far as you are comfortable) 10 Clean & Jerks (185/125) (155/105) (125/85) … Continue reading

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11/14/17

*RESERVE YOUR SPOT TODAY’S CLASS. Every 90 econds Complete 1 and 1/4 Front Squat for 8 Sets Then…….. Black/Blue/Grey WOD As Many Reps As Possible in 6 Minutes of: 3 – 6 – 9 – 12 – 15 – … Continue … Continue reading

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11/13/17

*RESERVE YOUR SPOT TODAY’S CLASS. 2 Rep Max Snatch Ladder – Starting with approximately 60% of your 1RM Snatch – Must Complete 2 Snatches within each minute – Add 10/5# (guys/girls) after each successful lift – Continue until you fail … Continue reading

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