Tuesday October 14, 2014

KETTLEBELL CLASS TONIGHT!

WOD

A. Push Press 5-5-5-5-5

B. 5 Min Double Under Practice

C. "Helen"
    3 Rounds for Time:
    400M Run
    21 KBS 1.5p
    12 Pull-Ups

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Holiday Hours Monday Oct 13, 2014 10:00-12:00

Friday October 10, 2014

WOD

A. Snatch

B. For Time:
    100 Pull-Ups 
    *100M Run + 10 Wall Ball 
      every time you come off the bar

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Thursday October 9, 2014

WOD

A. Back Squat 5-5-5-5-5

B. For Time
    40-30-20-10
    Weighted Box Step Up 20" 25/40lbs
    Ring Push-Up

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Wednesday October 8, 2014

WOD

A. For 20 Minutes
    ODD Min 3 Deadlift @ 65%
    Even Min 5 Strict K2E

B. For Time:
     21-15-9-6-3
     Burpee to Plate
     Pull-Up/C2B

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Tuesday October 7, 2014

WOD

A. Clean & Jerk

B. 10 Minute AMRAP 
     30 Squats
     20 Hang Clean 
     10 Push press

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Squat Therapy

Monday October 6, 2014

WOD

A. Muscle-Up practice

B. "TABATA"

     Ring Row

     Push-Up

     Alt Pistol

     V-Up

*rest 1 Minute between exercises

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NO 10:30 CLASS SATURDAY OCTOBER 4th...

Friday October 3, 2014

WOD

A. Push Press 1-1-1-1-1 static

B. For Time
     40 Deadlift 70/100kg
     40  Weighted Box Step-Up 25/40lb
     40 Pull-Up
     400M Run

C. 100 Sit-Ups
     
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Thursday October 2, 2014

WOD

A. Back Squat 5-5-5-5-5 (static more then last week)

B. 3 Rounds For Reps
    1 Min Row (cal)
    1 Min Push Press 30/45kg
    1 Min Hang DB Squat Clean 35/55lbs
    1 Min Push-Up
    1 Min Rest

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