Monthly Archives: April 2016

monday 4.11.16

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A big THANK YOU goes out to all the athletes, Stormin Norman (photographer) and most importantly all the volunteers.

1. dynamic

2. Deadlift:

3@70% of 90%

3@80% of 90%

3+@90% of 90%

3. 8 amrap

8 hang power cleans (155/105)

10 burpees bar hops

thursday 4.7.16

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For those of you participating in the comp Saturday, take a rest day today. Tomorrow (fri) light row 10 min and some mobilities.

1. dynamic + day 20 of 22 push-ups

2.  Partner WOD

20 amrap

100 cal row

100 box jumps (24/20)

100 db snatches (50/30)

100 rkbs (70/53)

wednesday 4.6.16

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NO CLASS SATURDAY. WE ARE HOSTING LOVE’EM OR LEAVE’EM COMP. COME SUPPORT YOUR FELLOW ATHLETES.

1. coaches choice

2. Front squat: build to heavy 2

3. 12 amrap

10 db/ kb step ups

10 burpees

10 db/kb lunges

10 ring dips

tuesday 4.5.16

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1. Warm-up
Coaches Choice
2. EMOM
Chest-To-Bar Pull-ups (8min. reps you pic )
C2B/Pull-ups/Negatives 3+/ Ring Rows
Pick a number that you can hit each minute
3.Strength
a. Kruc Rows (3×12)
b. Weighted Sit-ups (3×12)
4. Metcon
3 rounds
15 s2oh (145/100)
50 double unders
7min cap