Today’s WOD

10-14-2017

Move big weight Str/Skill: 2 attempts: 50m ; Hex bar farmers walk, SS Bar/yolk farmers walk WOD: 7min amrap: 10 Strict Press, 10 Front Rack Lunge (45/35)

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10-13-2017

Yup, earn that fun weekend Str/Skill: 8min emom, :30 sec max wall balls, : 30 sec rest WOD: 50 Kettlebell swings, 800m run, 100 D/U, 25 Burpees (53/35)

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10-12-2017

Pushing limits is a good thing. Str/Skill: 5×2 Squat Clean, max or 5 heavy sets WOD: 12/24, 9/18, 7/14 Squat Cleans & Toe 2 Bar (155/105)

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10-11-2017

Simple yet spicy Str/Skill: HSPU progression WOD: 9min ladder; 5&3, 5&6, 5&9, 5&12…… Box Jumps, HRPU

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10-10-2017

We get better together Str/Skill: 6×3 Power Snatch @65-75% WOD: 400m run, 25 Power Snatch, 400m run, 25 Lunges, 400m run, 25 Power Snatch, 400m run, 25 Lunges

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10-9-2017

Do not miss this workout, show up, and throw down! Str/Str: 5×5 Thrusters, heavy WOD: “Fran” 21-15-9 Thrusters & Pullups  (95/65)

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10-7-2017

What can you do? Str/Skill: 5×5 Strict Press heavy weight WOD: 9 min amrap; 25 Deadlifts, 15 Toes 2 Bar, 10 Thrusters (95/65)

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10-6-2017

There’s more than one way WOD: “Kelly” 5rds; 400m Run, 30 Box Jumps, 30 Wall Balls (24/20,20/14)

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10-5-2017

We get better, we do. Str/Skill: 1a) 5×7 Strict Pull ups 1b) 5×7 Weighted Push ups WOD: 5rds; 15 Kettlebell Swings, 15 Sumo Deadlift High pull, 30 D/U (53/35)

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10-4-2017

Simple, yet destructive. Str/Skill: 15 min to find Clean & Jerk Max WOD: “Grace” 30 Clean & Jerks (135/95)

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