Thursday, 09/14/17

Warm Up: 2 steady rounds: -10 deadlifts (empty bar) -15 Double Unders -10 pull ups -15 Double Unders -10 box jumps -15 double Unders WOD: Complete as many rounds as possible in 20 mins of: 100 Double Unders 8 Deadlifts, 70% 1RM Row, 500 m 16 Chest-to-bar Pull-ups Run, 400 m 24 Box Jumps, 24/20 […]

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Wednesday, 09/12/17

Warm Up: 2 steady rounds of: -12 strict press with empty bar -9 Over head squat with empty bar -6 pull ups Strength: Reverse pyramid (4-6, 6-8, 8-10) -Seated barbell press 4 x Max Set of: – L Pull Ups Olympic Lifting 3-2-2-1-1-1 -Snatch

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Tuesday, 09/12/17

Warm Up: Down and Back x 2 -Butt Kicks -High Knees -Toe Touches -Lunges -Shuttle Run Conditioning: -1 Mile Run For Time. Partner WOD: For time: 80 Bench Press, 95/65 lbs 70 AbMat Sit-ups 60 Pull-ups 50 Kettlebell Swings, 2/1.5 pood 40 Pistols (Alternating Legs)s *split Reps up between partners as needed.

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Monday, 09/11/17

9/11 first responders. Real life Super Hero’s. Thank you for your sacrifice! #NeverForget Warm Up: 3 rounds of -8 Clean grip dead lift -8 Clean Pull from hang -8 Hang power clean -8 Front squat * Start with empty barbell * add weight each round Strength: Squat Clean 3-2-2-1-1-1 MetCon: Complete as many rounds as […]

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Warm Up: PVC Passthroughs ~then~ 4 minute AMRAP – 10 hang power snatch (empty barbell) – 5 wallballs – 10 deadlifts (mid-shin to mid-thigh with empty barbell) – 5 wallballs WOD: 4 rounds, 1 min per station, of: -Row Calories -Wall Ball, 20/14 lbs, 10/9 ft -Hang Power Snatch, 95/65 lbs -Kettlebell Sumo Deadlift High-pull, […]

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Wednesday, 09/05/17

Warm Up: 2 rounds at steady pace of -200 meter run -15 dumbbell push press Lifting: Seated Barbell Press Set 1 : 4 to 6 reps Set 2 : 6 to 8 reps Set 3 : 8 to 10 reps Conditioning: Complete as many rounds as possible in 12 mins of: 10 Shoulder-to-Overheads, 75/55 lbs […]

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Tuesday, 09/05/17

Warm Up: 3 rounds of -Row 15 Calories -10 second front rack hold Lifting: Front Squats 5-3-1 MetCon: 3 rounds for time of: -5 Front Squats, 70% 1RM -400 meter Run -3 Bar Muscle-ups -20 Lateral Burpee Over Bar

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Labor Day Hours

Sunday: Closed Monday: Noon TeamWOD only. HAVE A GREAT LABOR DAY WEEKEND!

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Friday, 09/01/17

Warm Up: 2 rounds at steady pace of -10 jumping lunges -8 shoulder taps -6 kettlebell snatches -4 toes-to-bar Strength: Split Jerk 3-2-2-1-1-1 Conditioning: 5 rounds for time of: -8 Toes-to-bars -6 Squat Snatches, 70% 1RM -Run, 400 m

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Thursday, 08/31/17

Warm Up: 3 rounds of -5 Pull-Ups -10 Sumo Deadlift High Pulls 75/55 # -15 abmat sit-ups Lifting: Deadlift -1×5 at 65% 1RM -1×5 at 70% 1RM -1×3 at 75% 1RM -1×3 at 80% 1RM -1×3 at 82% 1RM PartnerWOD: Complete as many rounds as possible in 15 mins of: -10 Thrusters, 115/85 lbs -6 […]

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