Archive | November, 2016

Thursday 12.1.16

New month means new goals! WOD: “Mainsite 10.20.16” For Time 27-21-15 Back Squats Handstand Push Ups -use a rack- LEVEL 3 – 165/105 LEVEL 2 – 135/85, DB Push Press LEVEL 1 – 105/55, DB Push Press or Push Ups

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Wednesday 11.30.16

REVIEW: Cleans OLY: Cleans a. 3×3 position clean warm up b. EMOM x 9 Odd – Power Cleans Even – Rest Min 1 – 3 reps Min 3 – 5 reps Min 5 – 7 reps Min 7 – 9 reps Min 9 – 11 reps -decrease weight each set- -does not have to be […]

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Tuesday 11.29.16

REVIEW: Double Unders REVIEW: Handstand Walks – Progressions WOD: “Wha Wha Whattt??” AMRAP 4 10 V-Ups 50 Double Unders …rest 3 minutes… AMRAP 6 10 Box Jumps@36/30 40′ HSW/80′ Plate Push

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Monday 11.28.16

WINTER APPAREL ORDER IS GOING OUT TODAY! MAKE SURE YOU EMAIL/FB MESSAGE/CALL US IF YOU HAVEN’T ORDERED YET… ALSO IF YOU HAVEN’T PAID BRING IT TODAY PLEASE!   REVIEW: Pull Ups & Kipping WOD: “Artie” AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats 5 Pull Ups 10 Thrusters@95/65   Police Officer Arthur […]

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Saturday 11.26.16

IF YOU’RE GETTING SWEATPANTS, HOODIES, ZIPUPS, ETC.. YOUR ORDER NEEDS TO BE IN BY MONDAY MORNING!     WOD: “Gee Willaker Batman” 1 Round For Time .5 Mile Bike 40 Burpees 1ooom Row 40 Hang Power Cleans@115/75

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