Month: April 2019

4-20-2019

Fun Str/Skill: 14minBench Press10 Rep Max WOD: 12 min AMRAP10 Box Step Ups10 Push Ups(20/14) vest

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4-19-2019

You need this workout Str/Skill:5×3Box SquatBuild to a heavy 3rep WOD:3rds10 Bar Burpees15 Thrusters50ft Dumbell Overhead Lunge (95/65,50/35)

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4-18-2019

Jump around Str/Skill:7min Emom5 Deadlifts7 HRPU WOD: For Time 75 Double Unders20 SDHP75 Double Unders20 Box Jumps75 Double Unders20 SDHP75 Double Unders(95/65,30/24)

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4-17-2019

Heavy and fast Str/Skill:6×1 Squat Clean & Split JerkMax WOD: 8min AMRAP3 Clean & Jerks7 Toe 2 Bars(135/95)

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4-16-2019

Either or Str/Skill: 13 min cap 7,6,5,4,3,2,1Push PressIncrease at each rep range WOD:3rdsRun 800m/Row 1000M25 Wall Balls(20/14)  

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4-15-2019

Mondays are great Str/Skill:7sets1 Snatch Pull1 Power Snatch1 Squat SnatchMax WOD:21-15-9Kettle Bell SwingsBack SquatsPull Ups(53/35,95/65)

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4-13-2019

So much fun Str/Skill:6×4Deadlift@75% WOD:6min Amrap10 Dumbell Snatch10 Dumbell Box Step OversRest 1 min6min Amrap10 Dumbell Single Arm Thruster10 Box Jumps

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4-12-2019

Bring a friend, you will want their help. Str/Skill: 13min6×2 Power Cleans@80% WOD: 15 min AMRAP14 Wall Balls6 Power Cleans(20/14,115/85) Extra Credit:60 seconds Max Burpees

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10-11-2019

All the things we hate. Str/Skill:13minBuild to a heavy1 Snatch Balance1 Squat Snatch1 Overhead Squat WOD:3rds3 Power Snatches6 Overhead Squats9 Pullups200m Run(95/65)

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4-10-2019

Sign up for Step into Summer! Str/Skill: 100 Box Step Ups for time WOD:4rds9 Deadlifts (225/155)9 HSPUThen 2 rds15 Toe 2 Bar25 Situps

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