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September Team Challenge

September Team Challenge – Register Today!

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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 21st

A.) 4 four sets of:  3-5 weighted pull-ups -Rest 20 Second- Strict Pull-ups max reps -Rest 20 Seconds-  L-sit 30-45 Seconds (accumulated)  -Rest 2 Min-     B.)  AMRAP x 10 min (95/65#)  Snatch x 20 (135/95#) Snatch x 20 (155/115#) Snatch x 20 (185/125#) Snatch x 20 (225/135#) Snatch x 20

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WOD for October 20th

A.) Deadlift 15 Reps  -Rest 20 Seconds- Hand Stand Push Ups x Max Reps -Rest 2 min- Deadlift 10 Reps -Rest 20 seconds-  Handstand PU x Max Reps -Rest 2 min-  Deadlift 5 Reps -Rest 20 Seconds-  Max HSPU         B.) 4 Rounds for Max Reps: 2 min AMRAP 10 Box Jumps […]

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WOD for October 18th

In Teams of Two:   AMRAP x 18min 5 Burpees 7 Box Jumps (24″/20″) 9 Goblet Squats (1.5/1p)  

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WOD for October 17th

A.) Take 20 min to build to a arm Clean and Jerk       B.) 30 Reps for time; 60 seconds ground to overhead (153/95#) 60 seconds rest  

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WOD for October 16th

A.) Four 5 Miniute Rounds for Max Reps of:   500m Row 400m Run -With Remaining Time- Max Reps Push-ups   * Rest 4 min between sets

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WOD for October 15th

A.)     Four sets of: 6-8 Back Squats -Rest 60 seconds- 5 Wall Walks -rest 60 Seconds-   B.)   AMRAP x 12 min 20 Walking Lunges 10 Burpees 30 Double-Unders

Category: Uncategorized | Comments: none