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April 10, 2018
Skill 5 rounds of 30 seconds of power snatch 90 seconds rest 30 seconds of lateral burpees over the bar 90 seconds rest Today’s skill work focuses on another bout of “intensity” work. For today’s edition you’ll have 30 seconds to complete a large set of unbroken TnG snatches. For advanced athletes getting 15 reps […]
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April 9, 2018
SKILL EMOM for 10 Minutes 1 Squat clean Today we’re going heavy and working up to a strong effort squat clean. If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat. Start with your feet beneath your hips as […]
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April 8, 2018
WOD AMRAP in 20 Minutes 200M Run 10 Overhead squats 95/65 lb Workout notes This is not your normal “Nancy”! In this version we’re suggesting possibly increasing the total volume of overhead squats versus the famous HQ original but decreasing the reps in each round. The 200M run will feel a little bit more like […]
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Competition Changes
[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] ANNOUNCEMENT The competition programming has migrated to the Zenplanner app, and the new workouts will no longer be posted here. If you have been following the competition programming and are eager to continue, please email […]
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April 7, 2018
[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER If you plan on attending the 2018 Open in Review seminar on Sunday the 15th, please fill out the questionnaire: https://goo.gl/jkeiQB For more information, check the announcement board or talk to Coach Alex! [/text-with-icon][vc_column_text] WOD “Havana“ […]
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April 6, 2018
[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER If you plan on attending the 2018 Open in Review seminar on Sunday the 15th, please fill out the questionnaire: https://goo.gl/jkeiQB For more information, check the announcement board or talk to Coach Alex! [/text-with-icon][vc_column_text] Skill EMOM […]
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April 5, 2018
[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] REMINDER If you plan on attending the 2018 Open in Review seminar on Sunday the 15th, please fill out the questionnaire: https://goo.gl/jkeiQB For more information, check the announcement board or talk to Coach Alex! [/text-with-icon][vc_column_text] Skill EMOM […]
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April 4, 2018
[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] ANNOUNCEMENT Coach Alex will be running a 2018 Open Review seminar at 5 pm on Sunday, April 15th. It will last for two hours, and will be focused on using the 2018 Open workouts as a starting point […]
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April 3, 2018
[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″] Announcement Coach Alex will be running a 2018 Open Review seminar at 5 pm on Sunday, April 15th. It will last for two hours, and will be focused on using the 2018 Open workouts as […]
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April 2, 2018
Skill Tabata Toe-to-bar We’re using the tabata timer for both our skill work and WOD today. During the skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees as high as possible. […]