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WODs

  • 12/18/2012 WOD

    By admin | In WOD | on December 18, 2012

    Tuesday 12/18/2012 WOD: AMRAP 15 10 Burpees 25 Double Unders 10 Toes-to-Bar 25 Lunges Rest 5 Minutes 12 Power Snatch, 75/55 25 HR Push Ups 9 Power Snatch, 75/55 15 HR Push Ups 6 Power Snatch, 75/55 5 HR Push Ups

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  • 12/17/2012 WOD

    By admin | In WOD | on December 17, 2012

    Monday 12/17/2012 We will start up the next strength cycle after the new year! Coaching & Practice: HSPU {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/YdBSefJNbB8″ frameborder=”0″ allowfullscreen></iframe>{/source}   WOD: AMRAP 18 Minutes 10 Box Jumps, 30/24 5 Muscle Ups Run 200m If you do not have MU but you can do ring dips sub 2 MU progression for […]

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  • 12/14/2012 WOD

    By admin | In WOD | on December 14, 2012

    Friday 12/14/2012 Strength: 20 minutes to establish a 1RM Front Squat Rest 10 minutes 20 minutes to establish a 1RM Press Dont forget that there is no 530pm or 630pm Classes today!!  Ugly Sweater Christmas Party starts at 6pm..hope to see everyone

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  • 12/13/2012 WOD

    By admin | In WOD | on December 13, 2012

    Thursday 12/13/2012 WOD: AMRAP 8 Minutes 8 Power Snatch, 135/95 12 Toes-to-Bar Rest 8 Minutes For Time: 30-20-10 Double Unders HR Push Ups Box Jumps, 24/20

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  • 12/12/2012 WOD

    By admin | In WOD | on December 12, 2012

    Wednesday 12/12/2012 Strength: 20 minutes to establish a 1RM Clean & Jerk   Rest 10 minutes   20 minutes to establish a 1RM Deadlift

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