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Wednesday, 19 April 2017 00:00

04.19.17

Strength

Back Squat 

2x5 + 5lbs from 4/12

SUPERSET with

3x ME Strict Pull Ups

 

WOD

EMOM 16

1) 3 Deadlift AHAP

2) 10 Bar Facing Burpees

3) AMRAP Chest to Bar Pull Ups (burpees must be finished)

4) Rest

Score = C2B reps. Note deadlift weight in comments

RX+ = Muscle Up

 

After Party

3 x ME Front Rack Holds

Friday, 14 April 2017 00:00

04.14.17

Strength

Back Squat

1x5 + 5-10 lbs from last Friday

 

WOD

AMRAP 18

"Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

*200 m Run every 3 minutes (starting with a run).

**RX+ 20 lb vest

Tuesday, 11 April 2017 00:00

04.11.17

Strength

Strict Press

5x5 + up to 5lbs

WOD 

"Nicole"

AMRAP 20

400 m Run

Max Rep Pull Ups

Wednesday, 22 March 2017 00:00

03.22.17

Strength

Front Squat

4x6 @ ~75%

*Option to add 5# or stay same as last week.  Remember Friday is our last Open workout.

 

WOD

For Time:

1000 m Row

50 Wall Balls 20/14

30 Pull Ups

 

After Party

3 x ME Front Rack Hold

Tuesday, 10 January 2017 00:00

01.10.17

Strength

Back Squat

1x20 + 5 lbs from last week

 

WOD

Every 2 minutes x 5 (10 minutes)

35 Double Unders

10 Pull Ups (RX+ C2B)

5 Hang Power Cleans 135/95 (RX+ 155/105)

*Score = slowest time. Note fastest time in comments. If you fail in time given, continue as an AMRAP.

 

After Party

EMOM 5

20 Sit Ups

Friday, 06 January 2017 00:00

01.06.17

CHOOSE ONE WOD. COMPARE TO MAY 13, 2016

 

Cindy v. DT

5 Rounds For Time:

5 Pull Ups

10 Push Ups

15 Air Squats

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerk

 

OR

 

 

Mary v. DT

 

5 Rounds For Time:

 

5 Handstand Push Ups

 

10 Pistols (r+l = 2)

 

15 Pull Ups

 

12 Deadlifts 155/105

 

9 Hang Power Cleans

 

6 Push Jerks

 

*30 minute caps

 

 

Tuesday, 27 December 2016 00:00

12.27.16

WOD 1

Max Unbroken Pull Ups

Strength

Push Press

Build to heavy single

WOD

3 Rounds For Time:

30 Double Unders

10 Shoulder to Overhead 135/95

30 Double Unders

10 Toes to Bar

 

Tuesday, 27 December 2016 00:00

12.27.16

WOD 1

Max Unbroken Pull Ups

Strength

Front Squat

Build to heavy double

WOD

3 Rounds For Time:

30 Double Unders

10 Shoulder to Overhead 135/95

30 Double Unders

10 Toes to Bar

 

Tuesday, 20 December 2016 00:00

12.20.16

END OF YEAR TEST

MAX UNBROKEN WALL BALLS 

Strength

Back Squat

Build to a heavy double

 

WOD

AMRAP 8

10 Double Unders

3 Chest to Bar Pull Ups (RX+ 1 Muscle Up)

20 Double Unders

6 C2B (2 MU)

30 Double Unders

9 C2B (3 MU)

...

 

Friday, 16 December 2016 00:00

Fran

Holiday Party tonight at the gym!

 


"Fran"

For Time:

21-15-9

Thrusters 95/65

Pull Ups

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