2 weeks ago

Happy Halloween!

Halloween Schedule Am, Noon, 4:30p and 5:30p classes as scheduled. No 6:30p WOD “The Great Pumpkin” Teams of 4 Max Rds in 30min 400m Run with Pumpkins 100 Coffin Nail Hammer Strikes 100 Goblet Squats with Pumpkins 100 OH Pumpkin Lunges 100 Pumpkin Wall Balls 100 Pumpking Burpee Squat Clean Thrusters 100 Pumpkin Sit-Ups 100m

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2 weeks ago

10-29-18 WOD

10 Muscle Ups 30 Slam Balls (30/20) 30 Burpee Pull-Ups 60 Alt DB Power Snatches (50/35) 30 Inverted Ring Rows 30 Over The Shoulder Slam Ball Toss (30/20) 30 Cal Row

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3 weeks ago

10-26-18 WOD

Teams of Two Max Rds in 30min 60 Reps of Each GHD Sit-Ups Double Unders Burpees Double Unders Toes to Bar Double Unders OH Walking Lunges (45/25) Double Unders Ball Slams (30/20) Double Unders

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3 weeks ago

10-25-18 WOD

“Fight Gone Bad” 3rds 1:00ea Push-Press (75/55) Row for Calls Wall Ball KBS (53/35) or SDHP (75/55) Box Jumps (20) 1:00 Rest Between Rds

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3 weeks ago

10-12-18 WOD

EMOM 5min 3 OHS @ 80% 1RM Rest 2:00 EMOM 5min 5 OHS @ 70% 1RM Rest 2:00 EMOM 5min 7 OHS @ 60% 1RM Rest 2:00

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3 weeks ago

10-22-18 WOD

10 Rope Climbs 20 Handstand Push-up 30 Parallette Pass-Throughs 40 Pull-ups 50 Box Jump-overs (24/20 in.) 60 Hip Extensions 70 Double-unders

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4 weeks ago

10-19-18 WOD

Teams of Two AMRAP in 35min 50 Burpees 400 meter Run/row 50 Kettlebell Swings (53/35) 400 meter Run/row 50 DB snatch alt arms (50/35) 400 meter Run/row 50 Push-Ups 400 meter Run/row Split reps – run/row together

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4 weeks ago

10-18-18 WOD

Snatch Balance 5-4-3-2-1 THEN 40 Squat Snatches (95/65 lb.) Every time you break (take hands off barbell), perform 40 Double-unders. Reset at the waist if desired. *Scale Double-unders to 50 Single-unders or 10 Lunges

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4 weeks ago

10-17-18 WOD

“Fran Why So Complex?” 7 Bar Muscle-ups 7 Chest-to-Bar Pull-ups 7 Chin-Over-Bar Pull-ups 21 Thrusters (95/65) 5 Bar Muscle-ups 5 Chest-to-Bar Pull-ups 5 Chin-Over-Bar Pull-ups 15 Thrusters 3 Bar Muscle-ups 3 Chest-to-Bar Pull-ups 3 Chin-Over-Bar Pull-ups 9 Thrusters REST 2:00 THEN 800m Run or 1,000m Row for time

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