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March 25, 2017
[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t miss the fun today! 17.5 kicks off at 10:30 with Pizza, Beer and Cookies, Games and Fun to follow! Everyone is welcome! Even if you didn’t do The Open we would love to have you come cheer and celebrate with us! The Party will start around 12:30. [/creativ_alertbox] WOD 17.5 10 […]
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March 24, 2017
Skill 20×30 seconds 1 Hang Power Snatch from below the knee Our skill work today is the power snatch. For this variant we’ll be working from the hang and specifically from below the knees. That means you will perform a snatch grip deadlift to hip height and then bend at the knees and bow forward to lower the […]
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March 23, 2017
17.4 is done and 17.5 will be announced tomorrow! It’s almost time to PARTY!!! This Saturday we’ll be completing 17.5 and celebrating the end of another awesome Open with Pizza, @sudwerkbrew, cookies and any other treats that make their way to the gym? If you’ve been completing the WOD’s on other days make sure to […]
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March 22, 2017
Skill EMOM 10 Minutes 3 Power Clean & Push Jerk Work up to a moderate load and then perform 3 Clean and Jerks every minute for 10 minutes. Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice. Each lift does not need to be […]
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March 21, 2017
Skill EMOM for 10 Minutes [odd] :30 seconds Hollow Rock or Hold [even] Double Unders On the odd minutes of today’s skill work perform 30 seconds of hollow rocks or a hollow hold. Focus on the quality of your body position and if needed stay up for 15-20 seconds rather than staying in a poor position for […]
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March 20, 2017
[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.4 Scores are due TODAY at 5pm! If you still need to complete the workout you can do so during morning Open Gym times today. [/creativ_alertbox] Skill 10×3 Strict Weighted Pull-Up or Strict Bodyweight Pull-Up Today you can choose between weighted pull-ups or strict pull-ups. If you are able to add weight […]
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Competition 03-19-2017
Monday 3/20/2017 Skill 10×3 Strict Weighted Pull-Up or Strict Bodyweight Pull-Up Metcon 2 rounds for time 25 Hang Power Cleans 135/105lb 50 Walking Lunge Steps Strength 2RM Push Press Gymnastics 20×60 [odd] Straight set of Muscle Ups [even] 4 Heavy Thrusters Accessory For time 21-15-9 Ring Dip GHD Sit Up Tuesday 3/12/2017 Skill EMOM for […]
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March 19, 2017
[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Yesterday was so much fun! You all smashed 17.4! If you still need to get the workout done you can come in today at 1pm or tomorrow during morning Open Gym times. Ask a friend from classes to judge you and get some points for your team! #earlybirds #nightowls [/creativ_alertbox] WOD For […]
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March 18, 2017
[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.4 goes down today at 10:30! Don’t miss out on the fun!! #earlybirds #nightowls #week4faceoff[/creativ_alertbox] WOD 17.4-ish 1 Round for Max Reps 3 minutes Deadlifts 225/155lb 3 minutes Wall Ball Shots 20/14 to 10’/9′ 3 minutes Row for Calories 3 minutes Handstand Push-Ups Workout Notes: Today’s workout is a take on 17.4, the […]
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March 17, 2017
[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]17.4 is going down Saturday at 10:30! Don’t miss our Week 4 Face Off! We’re excited for a little fun competition between the Morning and Evening classes! Be there! [/creativ_alertbox] Skill Handstand Work Choose a handstand skill to work on today. If you are planning to complete 17.4 Rx’d tomorrow this is […]