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Monday September 26, 2016

Posted on Sep 25, 2016 | 0 comments

Skill:

Rope Climb Technique

WOD:

4 Rounds for Time

Min 1: Power Clean 95#/65#

Min 2: Wall Ball 20#/14#

Min 3: Push Press 95#/65#

Min 4: Bar Facing Burpees

Min 5: Rest

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Friday September 23, 2016

Posted on Sep 22, 2016 | 0 comments

WOD:

7 Min AMRAP

10 Pull Ups

10 DB Burpees 40#/25#

-3 Min Rest

7 Min AMRAP

50 m Prowler Push 90#/50#

10 Ball Slams 50#/35#

-3 Min Rest

7 Min AMRAP

10 Handstand Push Ups

15/12 Cal Bike

 

 

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Thursday September 22, 2016

Posted on Sep 21, 2016 | 0 comments

Don’t forget our Potluck on Friday @ 6pm!  I would love to see everyone there!

Strength:

Find a 1 RM Overhead Squat

WOD:

20 Min AMRAP

7 Full Snatches 95#/65#

7 OHS

14 Box Jumps 24″/20″

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Wednesday September 21, 2016

Posted on Sep 20, 2016 | 0 comments

WOD:

5 Rounds for Time:

50 Double Unders

25 Kettlebell Swings 53#/35#

10 Toes to Bar

 

Post WOD:

Accumulate 2 min in an L-Sit Hold

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Tuesday September 20, 2016

Posted on Sep 19, 2016 | 0 comments

Great Job on Monday’s WOD! That was a tough one!

Don’t miss out on our Cornhole/Spike ball Potluck Friday night…6PM.  Hope to see you all there!

Santa Smackdown is Saturday December 3rd, 2016.  Teams can sign up now at www.wodrocket.com.  If you are not going to compete, we could really use your help that day.  There will be a sign up at the front desk (in a couple weeks) for anyone who can help judge that day.

Strength:

Front Squat

10-3

Find a heavy set of 10

then

Find a heavy set of 3

WOD:

7 Rounds for time

200m Run

50 ft. Overhead Walking Lunge w/plate 45#/35#

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Monday September 19, 2016

Posted on Sep 18, 2016 | 0 comments

WOD:

12 Min EMOM

Odd: 20/15 Cal Row

Even: 15 Power Cleans 95#/65#

Rest 3 Min

12 Min EMOM

Odd: 17/12 Cal Bike

Even: 15 Wall Balls 20#/14#

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