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September Team Challenge

September Team Challenge – Register Today!

Category: Featured | Comments: none

Athlete of the month

Athlete of the Month 2014

Congratulations Paul Sweetland!

Category: Featured, Special | Comments: none

Vacation WODs

Vacation WODs

Keep moving forward, even when traveling.

Category: Special | Comments: none

WOD for October 31st

A.)  Three Sets of;   Bench Press 3-5 Reps -rest 30 seconds- Clapping push ups 10-15 reps -rest 2 min-       B.) “Fran-kenstein” 21-15-9 Clusters (95/65#) Burpee pull-ups

Category: Uncategorized | Comments: none

WOD for October 30th

A.) Take 15 min to work up to a 3RM Overhead Squat       B.) 3RFT:    100 DU 30 KB Swings (1.5p/1p) 20 Box Jumps (24″/20″)

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WOD for October 29th

A.) Five sets of:   Power Clean 2x2x2 -rest 10 seconds between doubles- -rest 3 min between sets-     B.) “Jackie”    For Time: 1000m Row  50 Thrusters (45/35#) 30 Pull-Ups

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WOD for October 28th

A.) Four Sets of: 3-5 Heavy Shoulder Press -Rest 2-3 min- B.) AMRAP x 12 min 6 HSPU 9 Ring Dips 12 Toes to Bar

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WOD for October 27th

1) Five sets of: 3 Back Squats w/ 3 second pause at the bottom Rest 15-20 seconds 10-15 Pull-Ups Rest 2 minutes 2) 3 Rounds of: 3min AMRAP: Row 250 Meters W/ Remaining time Squat Cleans (135/95#) -Rest 2 minutes between AMRAPs-

Category: Uncategorized | Comments: none

WOD for October 24th

1.)  Four Sets of:  Push press 4-6 reps -Rest 60 Seconds- 20 DB/KB Walking Lunge Steps -Rest 60 Seconds-       2.)  “Nicole” 20 min AMRAP 400 M Run Max Pul-ups

Category: Uncategorized | Comments: none