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Workout of the Day – Wednesday 12/24/14
Merry Christmas!! “12 DAYS OF CHRISTMAS” Done in the style of the song, minus all the birds n lords n maids; that is, 1 Man-Maker, then 2 Power Cleans + 1 Man-Maker, then 3 Toes-to-Bar + 2 Power Cleans...
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Workout of the Day – Thursday 1/15/15
FRONT SQUAT: 3 – 3 – (3 – 3 – 3) then “The CS2″ AMRAP 10:00 1 Power Clean 4 Push Press 6 Front Squats 8 Kettlebell Swing – RussianFiled under: lifting, WODs Tagged: AMRAP, birthdays323, front squats,...
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Workout of the Day – Thursday 8/20/15
POWER CLEAN: Build to heavy single then 3 Rounds for Time of: 6 Hang Cleans (70% of power clean weight) 8 Chest-to-Bar Pull-ups (scale up: 4 Muscle-ups)Filed under: lifting, WODs Tagged: chest-to-bar...
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Workout of the Day – Thursday 12/24/15
Merry Christmas!! “12 DAYS OF CHRISTMAS” Done in the style of the song, minus all the birds n lords n maids; that is, 1 Man-Maker, then 2 Power Cleans + 1 Renegade Row, then 3 Toes-to-Bar + 2 Power...
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Workout of the Day – Saturday 1/9/16
STRENGTH: Any lift you missed this week. 5 X 5 then Team WOD Partner 1: Row 300 m Partner 2: AMRAP in 20:00 of: 10 Push Press or 3 Handstand Push-ups 10 Kettlebell Swings or 3 Power Cleans 10 AbMat...
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Workout of the Day – Saturday 1/23/16
CLEAN & JERK: 2 – 2 – (2 – 2 – 2) @ 75% of 1 rm then Team Relay 20 Rounds for Time of: 3 Power Cleans 5 Front Squats 3 Chest-to-Bar Pull-ups 5 Deficit Push-ups 25 min limitFiled under: lifting,...
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Workout of the Day – Friday 2/19/16
SKIN-THE-CAT: 3 – 3 – 3 then L-sit hold: 4 X 20 sec then 5 Rounds for Awesomeness of: 250 m Row 50′ Weighted Bear Crawl Extra Credit Power Clean + Push Press: 3 – 3 – 3 – 3 – 3 Filed under: skills,...
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Workout of the Day – Sunday 6/5/16
SQUAT SNATCH LADDER: Eleven Minute Time Cap: 10 (45/3) 8 (65/53) 6 (85/73) 4 (95/83) 2 (105/93) then Regional Events 3 & 4 Running Clocks Event 3 For Time: 104 Wall Ball 52 Push-ups Event 4 4...
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Workout of the Day – Friday 1/20/17
CLEAN & JERK: 3 – 2 – 2 – 1 – 1 – 1 then “The MEL” AMRAP in 12 min of: 3 Power Cleans (185/125) 5 Handstand Push-ups or heavy DB Push Press 3 Muscle-ups or 6 Pull-ups and 6 dipsFiled under:...
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Workout of the Day – Sunday 3/19/17
EMOM FOR EIGHT MIN OF: 3 Front Squats (building) then “Chief” 5 Rounds of: AMRAP in 3 min of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 min between sets then 3 Rounds for Time and FUN of: 21...
View ArticleWORKOUT OF THE DAY – MONDAY 10/1/18
Warm Up: 400 min Hip Floss 2 min Front Rack Stretch 2 min Trap Smash Burgener Warm Up Lift: 15 min Power Clean EMOM 2 reps per min – build in weight WOD – 3 Rounds for Time: 15 x Dumbbell Clean &...
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