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Wallballs

July 11, 2014 by  

WOD 7/12/14

July 11, 2014 by  

  • OTM 15 minutes:
  • Minute 1:  Max Rep Wallballs
  • Minute 2:  45 sec plank
  • Minute 3:  7x HSPU
  • Repeat pattern for remainder of time
  • Cash out:  1 Mile Run or Row

Handstand

July 10, 2014 by  

WOD 7/10/14

July 9, 2014 by  

  • 15x Front Squat
  • 30x Box Jump
  • 50x Pull ups
  • 30x Box Jump
  • 15x Front Squat
  • 5x CLEAN & STO AFTER EA. MOVT SET

Pull ups

July 9, 2014 by  

Burpee

July 8, 2014 by  

WOD 7/9/14

July 8, 2014 by  

  • Back Squat 5×5
  • WOD:
  • 10,8,6,4,2  Double Push Up Broad Jump Burpee
  • 25x Sit ups after each set

Deadlift

July 7, 2014 by  

WOD 7/8/14

July 7, 2014 by  

  • Deadlift 5×5
  • WOD:  5 Rounds-
  • 25x KBS
  • 200m Overhead Plate Carry

Press

July 7, 2014 by  

WOD 7/7/14

July 7, 2014 by  

  • Jerk 5×5
  • WOD:  AMRAP 12 MINUTES:
  • 7x Hang Power Clean
  • 5x Thruster
  • Driveway Sprint

Back Squat

July 5, 2014 by  

WOD 7/6/14

July 5, 2014 by  

  • “Coffey”
  • 800m Run
  • 50 Back Squats/50 Bench Press (135/95)
  • 800m Run
  • 35 Back Squats/35 Bench Press
  • 800m Run
  • 20 Back Squats/20 Bench Press
  • 800m Run
  • 1 Muscle Up

OHS

July 5, 2014 by  

WOD 7/5/14

July 5, 2014 by  

  • 30x Power Snatch
  • 300m Run
  • 20x Power Snatch
  • 200m
  • 10x Power Snatch
  • 100m

4th of July

July 3, 2014 by  

WOD 7/4/14

July 3, 2014 by  

Happy 4th of July!!  9am class only!

Barbell Burpee

July 2, 2014 by  

WOD 7/3/14

July 2, 2014 by  

  • 30x Bar Facing Burpees
  • 400m Run
  • 15x Power Cleans
  • 800m Run
  • 15x Power Cleans
  • 400m Run
  • 30x Bar Facing Burpees

Deadlift

July 1, 2014 by  

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