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Clean

November 16, 2014 by  

Back Squat

November 15, 2014 by  

WOD 11/16/14

November 15, 2014 by  

  • In teams of 3, all working at a time:
  • AMRAP 15 minutes:
  • 20 Calorie Row
  • 20x Back Squat
  • 40x Sit ups

WOD 11/15/14

November 14, 2014 by  

“Armistice”

W4W

November 14, 2014 by  

Hikers

November 13, 2014 by  

WOD 11/13/14

November 12, 2014 by  

  • OHS 5×5
  • WOD:  4 rounds-
  • 10x HSPU
  • 400m Run

Handstand

November 12, 2014 by  

OHS

November 11, 2014 by  

WOD 11/12/14

November 11, 2014 by  

  • Part 1:  OTM 10 mins-
  • 1x Power Snatch
  • 1x Hang Power Snatch
  • Part 2:  AMRAP 10 mins-
  • 7x KBS
  • 200m Run

Veteran’s Day

November 10, 2014 by  

WOD 11/11/14

November 10, 2014 by  

  • “Badger”
  • 3 Rounds-
  • 30x Squat Clean (95/65)
  • 30x Pull ups
  • 800m Run

November 9, 2014 by  

WOD 11/10/14

November 9, 2014 by  

  • Push Press 5×5 (80%+)
  • WOD:  AMRAP 10 mins
  • 5x Strict Press
  • 5x Barbell Push ups
  • 10x Lateral bar jumps
  • Rest 2 min.
  • Cash Out:  Choice of 30 TTB or 30 DAC
  •  

WOD 11/9/14

November 7, 2014 by  

Rest…No classes

Rowing

November 6, 2014 by  

OHS

November 5, 2014 by  

WOD 11/6/14

November 5, 2014 by  

  • Part 1:  3 Rounds-
  • 400m Run
  • 20x Burpees
  • REST 2 MINS
  • Part 2:  3 Rounds-
  • 15x OHS
  • 30x Sit ups

Muscle Up

November 4, 2014 by  

WOD 11/5/14

November 4, 2014 by  

  • 50x KBS
  • 40x Box Jump
  • 30x Hand Release Push Up
  • 20x TTB
  • 10x Muscle Up
  • 20x TTB
  • 30x Hand Release Push Up
  • 40x Box Jump
  • 50x KBS

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