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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 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

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WOD for October 23rd

AMRAP x 7 min Row 250 Meters 10 Thrusters (95/65#)   -Rest 5 Min-    AMRAP x 7 min   40 DU 20 Hand Release Push ups   -Rest 5 Min-   AMRAP x 7 min   20 Box Jumps (24/20″) 10 Ring Dips

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WOD for October 22nd

A.)  20 min to establish  a 3 RM Back Squat   B.) AMRAP x 10 min 1 Deadlift  1 Hang Power Clean 1 Front Squat 1 Push Press * 5 Burpees Every time the weight settles on the ground   Rx: Men 115# Women 75#

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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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