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Archive for February, 2019

Thursday 2.28.2019

Thursday 2.28.2019 Every minute on the minute for 20-minutes Row for Calories – Odd Minutes Rest – Even Minutes Score: Total Calories

Tuesday 2.26.2019

Tuesday 2.26.2019 Complete as many reps as possible in 12-minutes 5 Chest to bar Pull ups 10 Thrusters, 75/55 15 Double Unders 10 Chest to bar pull ups 15 Thrusters 20 Double Unders 15 Chest to Bar Pull ups 20 Thrusters 25 Double Unders and so on in this pattern

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Monday 2.25.2019

Monday 2.25.2019 3 Rounds 12 Kettlebell Snatch, 70-lbs/53-lbs** 12 Kettlebell Push Press, 70-lbs/53-lbs** 12 Burpees **6 reps per arm, you DO NOT have to alternate

Friday 2.22.2019

Friday 2.22.2019 “Open WOD 19.1” Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx: Men throw 20-lb. ball to 10-ft. target Women throw 14-lb ball to 9-ft. target Scaled: Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target

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Thursday 2.21.2019

Thursday 2.21.2019 For Distance 20-minutes Fan Bike **1600m = 1.0-Miles

Tuesday 2.19.2019

Tuesday 2.19.2019 “Nasty Girls” 3 rounds for time of: • 50 Squats • 7 Muscle-ups • 135 lb Hang power cleans, 10 reps

Monday 2.18.2019

Monday 2.18.2019 Every minute on the minute for 15-minutes Shoulder to Overhead, 1-rep **Athletes may pick their starting load and must increase in load every round. If athletes miss that load, they must remain at that load until the rep is completed.

Friday 2.15.2019

Friday 2.15.2019 Complete as many reps as possible in 7-minutes Double Unders, 5-10-15-20-etc. Toes-to-Bar, 3-6-9-12-etc. Then, in 7-minutes establish a 1-rep max Clean & Jerk

Wednesday 2.13.2019

Wednesday 2.13.2019 5 Rounds 12 Power Snatch, 135-lbs/95-lbs 12 Chest-to-Bar Pull-ups

Tuesday 2.12.2019

Tuesday 2.12.2019 Alternate movements and complete for time: Thrusters 21-18-15-12-9-6-3 Deadlifts 3-6-9-12-15-18-21 Thruster Loads: M: 75-95-115-135-155-175-195 W: 55-65-75-95-105-115-125 Deadlift Loads: M: 315-275-255-225-185-155-135 W: 225-205-185-155-125-105-95 **Athletes are allowed to help change loads during the WOD

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