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KB

September 30, 2014 by  

WOD 10/1/14

September 30, 2014 by  

  • Block Loop
  • 50,40,30,20,10
  • Sit ups, KB Pass Thru Lunges
  • Block Loop

OHS

September 29, 2014 by  

WOD 9/30/14

September 29, 2014 by  

  • Front Squat 3,3,3,2,2,1,1+
  • WOD:
  • 15,12,9,6,3
  • OHS
  • TTB

Snatch

September 28, 2014 by  

WOD 9/29/14

September 28, 2014 by  

  • Snatch 2,2,2,2,2,2,2
  • WOD:
  • 30x Burpee Box Jump
  • 800m
  • 30x Burpee Box Jump

WOD 9/27/14

September 26, 2014 by  

REST DAY- NO CLASSES

Medball Fun

September 25, 2014 by  

WOD 9/26/14

September 25, 2014 by  

Friday Fitness Fun 

KBS

September 24, 2014 by  

WOD 9/25/14

September 24, 2014 by  

  • Front Squats 3,3,3,3,3,3,3
  • WOD:  4 ROUNDS-
  • 25x KBS
  • 50x DU

Running Dog

September 23, 2014 by  

WOD 9/24/14

September 23, 2014 by  

  • 4x [5 Pull ups, 10 Plate Sit ups]
  • 1 Mile Run
  • 4x [5 Pull ups, 10 Plate Sit ups]

Press

September 22, 2014 by  

WOD 9/23/14

September 22, 2014 by  

  • Press 3,3,3,3,3,3,3
  • WOD:  AMRAP 10 mins
  • 5x Jerk
  • 7x TTB
  • 9x Box Jump

Clean

September 21, 2014 by  

WOD 9/22/14

September 21, 2014 by  

  • Clean 2,2,2,2,2,2,2
  • WOD:
  • 800m Run or Row
  • 75 Wallballs
  • 800m Run or Row

OHS

September 20, 2014 by  

WOD 9/21/14

September 20, 2014 by  

  • In Teams of 2, 1 working at a time:
  • AMRAP 20 minutes-
  • 800m Run
  • 30x Hang Power Snatch
  • 20x OHS
  • 10x MU

WOD 9/20/14

September 19, 2014 by  

  • 100 Double Unders
  • 21-15-9 SDHP
  • 42-30-18 Situps
  • 100 Double Unders

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