Month: January 2015

150131 – WOD

  Warm up: Coach Let shuttle runs   Skill/Strength: Post WOD Cash-out   9am WOD: In teams of 2 complete for time: 300 Double-unders 40 O/H KB Lunge 50 T2B 60 KB Swings *Throughout the chipper, each team must complete 100 Burpees or they must be done for the WOD to be considered complete.   …
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150130 – “Diane”

  (Compare to 130211, 130628, 140304, 140825) Warm up: Glute LAX Dynamic Warm up Deadbug   Skill/Strength: Black: 5×5 Front Squat @ 80% + 15lbs Red: 20RM Back Squat   WOD: “Diane” 21, 15, 9 Reps for time of: Competition: Deadlifts (275/165) Strict HSPUs Rx: Deadlifts (225/155) HSPUs Scaled: Deadlifts (50% of 1RM) Push-ups   …
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150129 – WOD

  (compare to 140213) Warm up: A)3 Mins for quality of: 10 Air Squats 20 Double-unders B)Shoulder Rotations C)Clean Breakdown   Skill/Strength: Post WOD cash out   WOD 7 rounds of: 5RM HP Clean Immediately followed by Max reps Push-ups *Score is your heaviest successful 5RM + all 7 rounds of push-ups added up.   …
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150128 – WOD

 ATTN: There will be no 5:30am or 6:30am classes. Classes will start at 8:30am (Wednesday, Jan 28th) Warm up: 3 Mins Cindy Lunging Hip Opener   Skill/Strength: Black:      A) 2K Row      B) Strict Press Red: 6×2 1 Legged Box Jump   WOD: 8 Min AMRAP: 6 Front Squats 12 Burpee Over …
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150126 – WOD

  Warm up: Coach Says Shuttle Runs Oly Skill Transfers   Skill/Strength: Black: A) 6x 3 Pos Snatch @85% B) 6x 3 Pos Clean & Jerk @85% Red: HS Back Squat; 4×3   WOD: For time with a 10Min cut-off Competition: 20 C2B Pull-ups 30 Shoulder to O/H (115/85) 40 Box Jump Overs (30/24) 50 …
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