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Monday, July 1, 2013

Alpha 4 Sets of  1.1.1.1 Power Clean  Rest 2 minutes 2-3 Weighted Pullups @21×0 Rest 2 minutes Then 3 Rounds for time: 20 Box Jumps (24/18) 15 Burpees   Beta 5 Sets of 20 Kettlebell Swings Rest 30 seconds 8-10 Dumbbell Front Squats @20×1 Rest 30 seconds 8-10 Ring Rows @2111 Rest 30 seconds Then 2 sets for times of 15 Burpees 400m Run Rest exactly 2 minutes   Continue reading

June 4, 2013, Tuesday

Tuesday 6/4 Four Sets of… 3-5 Front Squats Rest 10 seconds 1.1.1.1.1 Tall Box Jumps (rest 5-7 seconds between jumps) Rest 2-3 minutes Then For time Row 1000m Then without resting 3 Rounds of… 15 Thrusters (95/65) 30 Double-unders Continue reading

WOD 1/5/13

WOD 1/5/13

100 Manmakers for time Continue reading

WOD 1/4/13

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Continue reading

WOD 1/3/12

Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball shots, 20 pound ball Continue reading

WOD 1/2/13

WOD 1/2/13

Congratulations to all for the PRs in December.   Nick’s last WOD and Party. This Saturday will be Nick’s last WOD before he heads back West.  What better way to say goodbye to someone who has had such a large impact on all of our lives than to party WOD with him.  So this Saturday be at the 9:40 class for one last WOD with Snax.  For those of you who think that the best way to say... Continue reading

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