Month: December 2016

Tues 12.20.16

Strength: Clean, 3×2, @ 85%, Every Min WOD: 4RFT 21 KBS – Russian (70.55) 15 Burpee Box Jumps :60 sec rest Shout-outs, Box News & Events:

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Mon 12.19.16

Strength: Front Squat, 4×5, Every 2 Min (5RM) WOD: 10RFT 8 Wall Balls 6 Pull Ups 7 Wall Balls 5 Toes to Bar 22 Min Cap

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Sat 12.17.16

Bootcamp Slam Balls ABMATS Bench Hops Lat Pull Down Goblet Squat Floor Press Plank Burpees Rower 30:25 40:20 2x 20:20  

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Fri 12.16.16

Skill: Snatch, 80%, Max Reps in 90 seconds. Rest 2 min. Repeat. Record both scores WOD: For Time 30 HSPU 30 Power Snatches (95/65) 60

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Thurs 12.15.16

Strength: Back Squat, 5×5 @75%, Every 90 Sec (5RM) For Time: 20 Min AMRAP 2 Rope Climbs 20 KBS (70/50) 2 Rope Climbs 20 ALT

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Wed 12.14.16

Skill: 30 HSPU For Time Previous Times. Look up to see yours 12.23.14 1.20.15 3.26.15 11.10.15 WOD: For Time 100 Wall Balls 100 BJO (24/20)

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Tues 12.13.16

Strength: Find 1RM S2O, 3×1, Every 2 min WOD: 4RFT 20 DL (185/155) 25/20 Cal (Alt between bike and rower) 50 Double Unders 25 Min

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Mon 12.12.16

“You prosper in direct proportion to what you contribute to the lives of those around you” Strength: 5×1, Hang Clean, Find new 1RM, Every 90

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Sat 12.10.16

Part 1 15 GTO 10 Box Jumps 5 KB Squat Clean (70/50) 3 rds each 30/25 cal row 2 rds 1 rd For Time –

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Fri 12.9.16

“Seek significant change.  All change is not productive, but you cannot be productive without change” Strength: Back Squat, ReTest – 3RM, 3 Sets (attempts). Every

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