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Archive for February, 2017

Wednesday 2.8.2017

Wednesday 2.8.2017 For Time: Row 1200m DB Overhead Walking Lunges 30-reps, 50/35 Roman Chair Sit-ups 100-reps (Time Cap: 16-minutes)

Tuesday 2.7.2017

Open 16.5 21-18-15-12-9-6-3 reps for time of: • Thrusters (M:95#, W:65#) • Bar-Facing Burpees -No Time Cap -We will “NOT” be judging each other so everyone can WOD together for time sake -Coach on duty will be walking around giving “NO” reps

Monday 2.6.2017

Monday 2.6.2017 For Time: Run 800m Double Under 20-reps Run 600m Double Under 40-reps Run 400m Double Under 60-reps Run 200m Double Under 80-reps (Time Cap: 15-minutes)

Sunday 2.5.2017

Super Bowl Sunday 2.5.2017 Rest Day Active Recovery Fun – Pick a team. Every time the team you chose throws for passing yards, you must do number of burpees to match the passing yards for that play. 

Saturday 2.4.2017

Saturday 2.4.2017 Open Gym – Olympic Lifting – Mobility – Take one hour and work on mobility, a movement that you don’t have in your skill set, or light cardio work.  With the Open right around the corner, we need proper recovery every weekend. Doing extra WODs are not advised.

Friday 2.3.2017

4 Rounds for Time: 15 Thrusters 115/75 15 Toes to Bar (Time Cap – 15 Minutes)

Thursday 2.2.2017

Open 16.4 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225

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Wednesday 2.1.2017

Today’s WOD consists of two back-to-back Tabata’s. A Tabata is 8 Rounds with 20 sec of work/10 sec of rest each round. Each Tabata will consist of two movements and will be scored as a true Tabata (the lowest rep of each movement will count as your score).   Tabata

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