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Uncategorized'S ARCHIVE

  • Thursday, December 14th

    By Emily Z. | In Uncategorized | on December 13, 2017

    171214 Warm-up 3×10 Mountain Climbers Plank Walks Step-ups Ring Rows WOD-For Time 50 Burpee Pull-ups (*12 min cap) Rest 5Min 50 Burpee Box Jump Overs (lateral) (24/20) (*10 min cap) Rest 5Min 50 Bar Facing Burpees (*8 min cap) *Each athlete will write down time and rest their 5 mins then figure out their time […]

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  • Wednesday, December 13th

    By Emily Z. | In Uncategorized | on December 12, 2017

    171213 Warm-up Shuttle Run Bear Crawl 5 Inchworms w/ High Knees Skipping Arm Circles Skipping Arm Hugs Strength Push Press 3×10 1xME Hanging KB Press WOD-2 RFT 150 Du’s 30 Squat Snatches 95/65 *20Min Cap

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  • Tuesday, December 12th

    By Emily Z. | In Uncategorized | on December 11, 2017

    171212 Tabata Warm-up Jumping jacks Banded Squats Banded Straight Arm Pulldowns Hollow Rocks Strength Zercher Squats 5×5 WOD-18Min EMOM Min 1: 30sec Calorie Row Min 2: 30 sec R.KBS 70/53 Min 2: 30sec Weighted Plan 45/25 *Keep track of reps for first two movements

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  • Monday, December 11th

    By Emily Z. | In Uncategorized | on December 10, 2017

    171211 Warm-up 3×10 Pulls on Rower KB RDL Bottoms up KB Strict Press Banded Seated Row Accessory Work Good Morning 3×10 (build weight) alt. w/ Front Rack KB Walking Lunges 3×12 3x ME Push-ups alt. w/ Bent-over BB Row 3×12 WOD Complete As Many Reps As Possible in 8 mins: 3 HSPUPS 3 Cleans 185/125 […]

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  • Saturday, December 9th

    By Emily Z. | In Uncategorized | on December 8, 2017

    171209 Warm-up 3x 30 Single Unders 8 Clean Pulls w/bar 8 Muscle Clean 8 Front Squat 8 Presses Strength EMOM For 8Min 3 TnG Squat Cleans @65% WOD-7 RFT 15 KBS 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20 (25Min Cap)

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  • Friday, December 8th

    By Emily Z. | In Uncategorized | on December 7, 2017

    171208 Tabata Warm-up Jumping Lunges Strict Press K2E Supermans Partner WOD P1: 50 Air Squats P2: Wall Sit Switch *If partner holding wall sit breaks 5 burpee each penalty. P1: 50 Push Jerks 75/55 P2: Wall Sit OH Plate Hold 45/25 Switch *If partner holding wall sit breaks 5 burpee each penalty. P1: AbMat Sit-ups […]

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  • Thursday, December 7th

    By Emily Z. | In Uncategorized | on December 6, 2017

    171207 Warm-up 3x30sec Jumping Jacks Good-mornings Banded Pull to Face Hollow to Arch Strength Double Overhand Grip Deadlift 3×12-15 WOD-12Min AMRAP 4 Hang Power Snatch 115/75 4 Bar-Facing Burpees 4 C2B Pull-ups 4 HSPUPS  

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  • Wednesday, December 6th

    By Emily Z. | In Uncategorized | on December 5, 2017

    171206 Tabata Warm-up Mountain Climbers Banded Squats Banded Side Steps Bent-over BB Row Strength Back Squat Find 1RM WOD “Fran” 21-15-9 Thrusters 95/65 Pull-ups

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  • Tuesday, December 5th

    By Emily Z. | In Uncategorized | on December 4, 2017

    171205 Warm-up 3×10 Pulls on Rower Tuck Jumps DB Push Press Bird Dogs Skill Development Max Height Box Jumps WOD-5 RFT 20 Single Arm DB Push Press (10L/10R) 50/35 20 DB Box Step-ups 24/20 *20Min Cap Cashout 100 Hollow Rocks      

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  • Monday, December 4th

    By Emily Z. | In Uncategorized | on December 3, 2017

    171204 Huge congrats to Ryan King on running the Wildwood Trail Marathon this weekend. He has been training extremely hard and even finished about twenty-five minutes under his goal of five hours. Warm-up 3x Shuttle Run 6 Push-ups 6 Straight Arm Latpulldown 6 Glute Hip Bridges Strength Neutral Bench Press 5×5 Pyramid WOD 20 Bar […]

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