Month: November 2015

151130 – WOD

    Warm up: 2-4 Min Cardio Lateral Drills 5 Min Kipping breakdown/Practice   Skill/Strength: Black: 5×3 Push-Press Red: 5×2 TNG Power Snatch   WOD: Max reps of: 1 Min O/H Squats 30 Seconds Pull-ups 1 Min Thrusters 30 Seconds Pull-ups 1 Min Power Cleans 30 Seconds Pull-ups Competition: (115/85), C2B Rx: (95/65) Scaled: (55/35) …
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151128 – Sat WODs

    9am WOD In teams of 2, 10 rounds for time: Athlete 1 completes one round, then athlete 2 completes one round: 5 Front Squats (225/155) 10 Cal Row 100’ Sled Push   11am WOD: 5 Rounds for time: Competition: 5 Front Squats (275/185) 10 Cal Row 100’ Sled Push (6/5) Rx: 5 Front …
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151127 – WOD

   *10am and 11am Classes Only* Warm up: 2-4 Mins Cardio Lunge w twist> 2 Wallclimbs Bear crawl> 10 Fig 4 Rocks   Skill/Strength: Black: 5×2 Back Squat Red: 5×3 Deficit HSPUs (add weight if you can)   WOD: 2 Rounds for time of: 800M Run 30, 20, 10 Reps of: Deadlifts Push-ups Competition: (185/135) …
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151126 – Happy Thanksgiving!

**9am Class Only – Surprise WOD** Happy Thanksgiving!

151125 – WOD

    Warm up: 2-4 Mins Cardio Lateral Drills Power Clean Breakdown   Skill/Strength: Black: 5×5 Power Clean Red: 5×3 O/H Squat   WOD: 21, 15, 9 Reps for time of: Competition: Shoulder to O/H (165/115) T2B Rx: Shoulder to O/H (135/95) T2B Scaled: Shoulder to O/H (65/45) T2P   Mobility: Shoulder LAX DD/Cobra


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