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Archive for July, 2017

Monday 7.10.2017

Monday 7.10.2017 Five rounds for time : Run 200m 8 Front Squats (from floor) 155/105 4 wall walks  ***time cap 16 minutes

Sunday 7.9.2017

Sunday 7.9.2017 Rest Day Closed

Saturday 7.8.2017

Saturday 7.8.2017 Olympic Lifting 8:00-9:00am Mobility  9:00-9:30am Open Gym 9:30-12:00pm

Friday 7.7.2017

Friday 7.7.2017 Power Clean 1-1-1-1-1-1-1-1-1-1 Time Cap:15-minutes

Thursday 7.6.2017

Thursday 7.6.2017 With a Partner, 800-1000-lbs Tire Flip, 100-reps While alternating every minute on the minute between partners Kettlebell Thrusters 5-reps, 2x 53/35-lbs Time Cap: 20-minutes

Wednesday 7.5.2017

Wednesday 7.5.2017 Complete as many reps as possible in 16-minutes 2-reps Strict Handstand Push Ups 4″ Deficit 4-reps Box Jumps 30″/24″ 8-reps Alternating Pistol Squats 55/35-lbs Dumbbell

Happy 4th of July 2017

Tuesday July 4th 2017WOD 9AM-10AM OPEN GYM 10AM-12PM 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″”) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m

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Monday 7.3.2017

Monday 7.3.2017 For Time Burpee Muscle-Up 12-reps Assault Bike 30/22-calories Burpee Muscle-Up 8-reps Assault Bike 30/22-calories Burpee Muscle-up 4-reps Assault Bike 30/22-calories Time Cap: 15-minutes

Sunday 7.2.2017

Sunday 7.2.2017 Rest Day Closed

Saturday 7.1.2017

Saturday 7.1.2017 Olympic Lifting  8:00am-9:00am Mobility powered by ROMWOD 9:00-9:30am Open Gym 9:30-12pm

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