Category Archives: WOD

9/26/17

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute For 10 Minutes: Odd Minutes – 3 Deadlifts *Double Overhand, NO Hook Grip, Control Weight all the way down, No Bouncing Even Minutes – 3 Seated Box Jumps Then…….. Black/Blue/Grey WOD … 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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9/22/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Back Squat *Please share the racks *If you are not comfortable dumping weight off your back please ask for pointers before going heavy or ask for a spot … Continue reading

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9/21/17

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY September “COOL” Board ***Make some goals for yourself for September – Shelly – 51 Consecutive Double Unders – Chris M. – 305# Hang Power Clean – Ashley – 3 Consecutive Bar Muscle Ups … Continue reading

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9/20/17

*RESERVE YOUR SPOT TODAY’S CLASS. Every 2 Minutes 4 Weighted Strict Pull Ups for 5 sets (with Bands) Then……. Black/Blue/Grey WOD For Time: 10-9-8-7-6-5-4-3-2-1 Toes-to-Bar (Toes thru Rights) (Hanging Knee Raises) (Leg Raises) Burpees Two Hand Touch Pull Up Bar September “COOL” Board … Continue reading

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9/19/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 10 Rep Max Push Press *Please share the racks Then……. Black/Blue/Grey WOD For Time: 1000m Row 150′ Handstand Walk (50′ HS Walk) (50 HS Marches, against wall) (50 Marches, feet on box) (300′ … Continue reading

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9/18/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 2 Rep Max Hang Snatch *Reps do NOT need to be consecutive, but should not take more than a few breaths between if you drop and reset Then……. Black/Blue/Grey WOD As Many Rounds … Continue reading

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9/15/17

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD “Double Grace” For Time: 60 Clean and Jerks (135/95) (95/65) (65/45) (45/35) September “COOL” Board ***Make some goals for yourself for September – Shelly – 37 Consecutive Double Unders – Chris M. – 305# … Continue reading

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