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Uncategorized'S ARCHIVE

  • Monday, June 26th

    By Emily Z. | In Uncategorized | on June 25, 2017

    170626 Warm-up 3×10 Pulls on Rower Bottoms up KB Presses Lateral Lunges Supermans Strength Split Jerks 10×2 @70% WOD-3 Rounds for Reps 1Min: Power Snatch 95/5 1Min: Box Jumps 24/20 1Min: Bar-Over Burpees 1Min: Rest *Score each movement separate.

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  • Friday, June 24th

    By Emily Z. | In Uncategorized | on June 23, 2017

    170624 Tabata Warm-up Gymnasty Handstands WOD-3 RFT 30 Push-ups 20 Back Squats 115/75 20 Push Press 115/75 30 Anchored Sit-ups

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  • Friday, June 23rd

    By Emily Z. | In Uncategorized | on June 22, 2017

    170623 Warm-up/3×8 RDL w/Bar Strict press w/Bar Back Squat w/Bar Ring Push-ups Weightlifting Front Squats 8×3 @70-75% WOD “Scotty” 11Min AMRAP 5 Deadlifts 315/225 18 Wall Balls 20/14 17 Bar-Over Burpees Cashout Tabata Weighted Plank  

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  • Thursday, June 22nd

    By Emily Z. | In Uncategorized | on June 21, 2017

    170622 Warm-up/3 RDS Shuttle Run 10 Banded Latpulldown 5 Inchworms w/ Push-up Weightlifting Neutral Grip Bench Press Find 3RM WOD 50 Du’s 5  S2O 95/65 40 Du’s 10 S2O 115/75 30 Du’s 15 S2O 135/95 20 Du’s 20 S2O 155/105 10 Du’s 25 S2O 185/135    

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  • Wednesday, June 21st

    By Emily Z. | In Uncategorized | on June 20, 2017

    170621 Warm-up 2x 1Min Jump Rope 10 Dislocates 10 Wrap Arounds 10 OHS w/ PVC Weightlifting Burgener Warm-up 10Min EMOM: 1 Hang Squat Snatch+1 OHS WOD-15Min AMRAP 5 Man-Makers 45/30 10 Box Jumps 24/20 150M Run  

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  • Tuesday, June 20th

    By Emily Z. | In Uncategorized | on June 19, 2017

    170620 Warm-up 400M Run or 500M Row 2×10 GHR w/ Partner Banded Pull to Face Supermans Weightlifting Deadlift 6×3 @75-80% WOD 21-15-9 Burpee C2B Pull-up 42-30-18 R. KBS 70/53 Beginner Athlete 12-9-6 Burpee 24-18-12 R. KBS

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  • Monday, June 19th

    By Emily Z. | In Uncategorized | on June 18, 2017

    170619 Warm-up/4Min AMRAP 10 Du’s/30 Singles 8 Air Squat 6 DB Push Press Weightlifting Push Jerk 5×5 WOD-14Min EMOM Even: 8 Thrusters 95/65 Odd: 8 HSPUPS Cashout 2Min ME Flutter Kicks

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  • Saturday, June 17th

    By Emily Z. | In Uncategorized | on June 16, 2017

    170617 Tabata Warm-up Jump Squats HS Hold Lateral Lunges Arch Back Hold AccesssoryWork Goodmornings superset w/ Front Rack Lunges 3×10 1 Arm DB/KB Row superset w/ 1 Arm DB/KB Bench Press 3×10 Partner WOD 200M Relay Run  w/ MB 20/14 50 Syncronized MBC 20/14 50 Over the Box MB Partner Sit-ups 20/14 200M Relay Run  […]

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  • Friday, June 16th

    By Emily Z. | In Uncategorized | on June 15, 2017

    Happy 30th Birthday to Coach Jim Zwilling! Warm-up/3RDS 7 Front Squats 7 Ring Rows 7 Lateral Hops 7 Push-ups Skill Development G.O.A.T Day! *Work on any skill* WOD F.R.E.A.K (Workout Consists of Fran, Eva, Annie, and Kelly) 21 Thrusters 95/65 21 Pullups Run 800M 30 KBS 53/35 30 Pull-ups 30 Du’s 50 Sit-ups Run 400M […]

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  • Thursday, June 15th

    By Emily Z. | In Uncategorized | on June 14, 2017

    170615 Warm-up Run 400M or Row 500M 2×10 Goblet Squats Banded Pull to Face Hollow Rocks Weightlifting 5sec Paused Back Squat 10×2 @70-75% WOD-18Min EMOM Min1: 12/10 Calorie Row Min2: 8 Bench Press 135/95 Min 3: 6 Deadlifts 225/155

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