WOD

Friday 6/22/17

Posted by on Jun 22, 2017 in WOD | 0 comments

  6:00am, 7:00am, 5:30pm with Frank strength: hang power clean deload 2 @ 70% for 3:00 3@ 60% for 3:00 5 @ 50% for 2:00 WOD: minute 1: 5 Med ball cleans (20/15) 1 ball slam (50/35) minute 2: 5 Med ball cleans (20/15) 2 ball slams minutes 3: 5 Med ball cleans 3 ball slams Continue to increase ball slams by 1 each minute until you cannot complete anymore reps within the minute. Rest following minute. Each remaining, repeat last successful set until 20:00 clock runs...

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Thursday 6/22/17

Posted by on Jun 21, 2017 in WOD | 0 comments

  6:00am, 5:30pm skills: athlete’s choice 8:00 WOD: :45 row/:15 transition :45 dumbbell thrusters/:15 transition :45 barbell sit-ups /:15 transition :45 box jumps/( :15 transition) 1:00 rest 4 rounds 19:00 clock...

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Wednesday 6/21/17

Posted by on Jun 21, 2017 in WOD | 0 comments

  6:00am, 5:30pm 1 on 1, 6:00pm strength: suno deadlift deload WOD: “Ivan the Terrible” 5 round workout; each round begins with :90 of jump rope 50-40-30-20-10 of Lunges pushups situps...

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Tuesday 6/20/17

Posted by on Jun 19, 2017 in WOD | 0 comments

5:00am 1 on 1, 6:00am, 6:00pm Core builder: dragon flags 3:00 L hangs 5 sets of max hold Eggie crunches x50 reps WOD: 8 overhead squats 16 back extensions 400m run 4 rounds Mobility...

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Monday 6/19/17

Posted by on Jun 18, 2017 in WOD | 0 comments

6:00am, 6:00pm, 7:00pm 1 on 1 strength: deloading back squat at 70, 60, and 50% WOD: 9 right arm meadows rows 18 plate toe taps 9 left arm meadows rows 18 plate toe taps 9 lumberjack squats 6 rounds

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Sunday 6/18/17

Posted by on Jun 18, 2017 in WOD | 0 comments

  Happy Fathers Day!!! 8:30am, 10:30am 1 on 1 strength: Deloading split balance barbell, 4 reps each side EMOTM for 5:00 deloading split jerk 60% of 1 rep max, 3 reps, EMOTM for 4:00 WOD: A: 10 man makers B:butterfly sit-ups A: 10 ball slam sprawls B: plank 14:00 AMRAP more information before WOD time  ...

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Friday 6/16/17

Posted by on Jun 15, 2017 in WOD | 0 comments

  5:00am 1 on 1, 6:00am, 7:00am, 5:30pm, 6:40pm beer league strength: hang power clean 1-1-1-1 WOD: 6-9-12-9-6 of thrusters (95/65) burpees

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Thursday 6/15/17

Posted by on Jun 14, 2017 in WOD | 0 comments

  6:00am, 5:30pm, 6:30pm yoga LAST ONE FOR A LONG WHILE AND LAST CLASS FROM CHELSEA 9:00 death by down/backs WOD: 50 ball slams 50 KB sumo deadlift high pulls 50 deficit push-ups 50 hollow rocks 100 double unders For...

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Wednesday 6/14/17

Posted by on Jun 13, 2017 in WOD | 0 comments

  5:00am 1 on 1, 6:00am, 7:00am 1 on 1, 5:00pm 1 on 1, 6:00pm Strength: sumo deadlift 1-1-1-1 WOD: 6 pull-ups 8 power cleans 10 lunges 12:00 AMRAP REMINDERS: dont forget Thursday is yoga. Please come to Chelsea’s last class! And our last yoga class for the summer. Friday is Beer League! 6:40pm start time for the workout. Come to play OR spectate! Either way, it’s a guaranteed fun...

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Tuesday 6/13/17

Posted by on Jun 12, 2017 in WOD | 0 comments

  5:00am 1 on 1, 6:00am, 6:00pm Tabata This: 24:00 running clock -row -push-ups -sit-ups -ring dips -jumping pull-ups 1:00 rest between elements **mobility ***

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