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Saturday, March 23
Skill 1600M Row For Time WOD AMRAP in 8 Minutes of 3-6-9-12-15…Thrusters 95/65lbsBurpees Over The Bar
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March 22, 2013
Strength 8×3 Push Press WOD 3 Rounds for time 20 Kettlebell Snatch 15 Knees To Elbows400M Run
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March 21, 2013
13.3 is out! And it’s A LOT of wall balls! Followed by some double unders and of course the dreaded but, inevitable appearance of muscle ups. My advice for this WOD, stay positive! There are 2 high skill movements in this WOD and well, wall balls are rough! So focus on what you CAN do, […]
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Wednesday March 20th
STRENGTH: Deadlift 5×5 WOD: 5 rounds for time 10 C2B Pull Ups 15 Power Cleans 95/65
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March 19th 2013
Remember today is TUESDAY!! I’m sure you’re all sick of hearing this by now but, just a reminder that the 5:30 class is dedicated to Olympic Lifting. Regular classes at 4:45 and 6:30. STRENGTH: 8×3 Strict Weighted Pull Ups. If you don’t have Pull-ups yet, make them as difficult as possible. No kipping! WOD: 5 […]
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March 18, 2013
Great job this weekend on 13.2 guys!! You all put up some really impressive scores!! STRENGTH: Backsquat 5×1 WOD: For Time: 50 Wall Balls 20/14 400 M Run 50 Snatch 45/35 400 M Run 50 KB Swings 24/16
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March 17, 2013
Skill EMOM for 7 minutes 7 Push-ups7 Toes-To-Bar WOD AMRAP in 8 Minutes 5 Power Clean 185/135lbs45 Double Unders
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March 16, 2013
Strength Working from the floor: EMOM for 10 minutes 3 OHS ~ 75% of 1RM Snatch WOD AMRAP in 10 Minutes of 5 Push Press 115/75lbs10 Deadlift 115/75lbs15 Box Jump 24/20in
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March 15, 2013
Strength Working from the floor, find your 2RM Power Jerk WOD 5 Rounds for time of: 10 Burpees20 Dumbell Snatch (10 each arm) 40/30lbs200M Run
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March 14, 2013
13.2 Was announced today! We can’t wait to see you all go for it again this weekend! If you can not make the Saturday or Sunday posted times make sure you talk to Kirsten or another coach about setting up a make up time. During class times will typically not be a good time to […]