Month: December 2017

WODs – 1/1/2018 to 1/7/2018

January 1st Schedule: 11am, 12pm, 3:45pm, 4:45pm Middle School/High School, 5:30pm, 6:30pm, 7:30pm Monday 20 Rounds: 1 ??? 7 ??? Find a heavy weight for each arm: 12 One Arm Swings 10 Waiters Squat 8 Push Press Tuesday  Cuban Press Complex x 10 then… 3 Rounds: 20 Sec Pronated Bar Hang Lemon Squeeze x 10 …
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WODs – 12.25.17 to 12.31.17

Monday Closed Tuesday 1RM Clean and Jerk *Compare to 11/20/17.* AMRAP 6 Minutes 6 HSPUs 3 Hang Cleans @65-75% your 1RM Clean *Compare to 11/28/17.* Wednesday Front Lever Skill Work 2000m Row Time Trial *Compare to 8/31/16.* 15 Minutes for Quality Row 250m at a damper setting of 0 20sec Bar Hang 7/7 Suitcase Deadlifts …
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WODs – 12.18.17 to 12.24.17

Monday Every 2 Minutes x 10: 1 Clean Deadlift + 1 Clean Pull+ 1 Clean + 1 Split Jerk *Use first 5 rounds to build up to weight 5-10lbs heavier than last week.* AMRAP 6 Minutes Max Clean (squat) and Jerk (any style) at 80% of above Tuesday Amrap 20 Minutes as a Team of …
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WODs – 12.11.17 to 12.17.17

Naughty or Nice is on December 16th!  For details and registration, go HERE. Monday Tabata L-Hold Rest 1 Minute Tabata Ring Rows Rest 1 Minute Tabata Handstand Hold Rest 1 Minute Tabata Row for Cals 2-3 Rounds for Quality Turkish Sit-Up x 8 per side 1 Arm Bent Over DB Row x 8 per side …
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WODs – 12.4.17 to 12.10.17

SOAR Winter Wonderland is on December 9th!  Details and tickets HERE. Naughty or Nice is on December 16th!  For details and registration, go HERE. Monday Every 2 Min x 10 Min 1 Clean Deadlift + 1 Clean Pull + 1 Hang Clean (top of knee) + 1 Front Squat + 1 Split Jerk *Use first …
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