Tuesday 1.31.17 WOD
Dynamic Effort Lower WOD “Aphrodite” 10-12-16-18-20 Dumbbell Snatch (75,55,60,35) Burpees over DB **After each round 100′ Walking Lunge $Out Back Squat (6×4 @ 65%) WOD NOTES
Protected: Tuesday 1.31.17 WOD NOTES
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1.30.17 Box Brief
Week of 1.30.17 Programming, Events, TBA
Monday 1.30.17 WOD
Max Effort Upper Mobility WOD In 10min find your 1RM Shoulder Press or Push Press or Split Jerk **From the rack –Then– “CrossFit Games Open 15.3” 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders (x3) **Scale to last completed movements or • Bar Muscle Ups • 7MU = 14 C2B […]
Protected: Monday 1.30.17 WOD NOTES
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Sunday 1.29.17 WOD
Monster Mash! Mobility WOD “The Seven” 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The […]
Protected: Sunday 1.29.17 WOD NOTES
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Saturday 1.28.17 WOD
Announcement NEW WEEKEND WOD TIMES START TODAY click here to read more Partner Up! Mobility WOD “Athena” Teams of 2: 150 Calorie Bike 100 Calorie Row 75 Box Jump Overs (24,20.24.20) 50 Clean & Jerks (135,95,115,75) 10 Rope Climbs (15′) **40min time cap $ Out Have a great weekend WOD NOTES
Protected: Saturday 1.28.17 WOD NOTES
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Friday 1.27.17 WOD
Max Effort Upper Mobility: 5min WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – […]
