Thursday 1/19/17

 

 

February 25th End of Fitness Challenge BBQ

Sign up for Dexa Scan

 

 

Strength

3-3-3-3-3

Hang Power Snatch

 

WOD

5 RFT:

15 wallball (20/14)

12 power snatch (115/80)

9 double jump burpees over bar

 


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Wednesday 1/18/17

 

 

2017 Open Internal Competition

Click here for more info 

 

WOD

For time:

800m row

70 abmat sit-ups

60 D/U

50 KBS (1.5/1)

40 Goblet Squats

30 T2B

20 Pull-ups

10 ring muscle-ups

800m row

 


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Tuesday 1/17/17

 

 

February 25th End of Fitness Challenge BBQ

Sign up for Dexa Scan


 

MTD at 6:30pm

Yoga at 8:00pm

 

STRENGTH

10 min EMOM

5 strict pull-ups 

WOD

“Grace”

30 Clean & Jerks (135/95)

 

 


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Monday 1/16/17

 

 

2017 Open Internal Competition

Click here for more info 

 


 

Martin Luther King Day

9:00am and 6:00pm WOD only

 

 

WOD

25 Min AMRAP

25 Thrusters (45/35)

25 Box Step-ups with barbell (45/35)

25 SDHP (45/35)


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Sunday 1/15/17

Open Gym 10:00am – 12:00pm

 


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Saturday 1/14/17

Open Gym at 8:00am

 

 

WOD

Teams of 4

P1 & P2 (relay style)

10 min AMRAP:

100m sprint

10 deadlift (185/125)

5 pull ups

 

P3 & P4 (relay style)

10 min AMRAP:

100m row

10 hang snatch (75/55)

5 hspu

 

*After 10 min there will be a 2 min rest period.

Then P1 & P2 will switch AMRAP’s with P3 & P4


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Friday 1/13/17

 

 

2017 Open Internal Competition

Click here for more info 


 

 

MTD at 9:30am

OLY at 7:00pm

 

 

Mobility

10 minutes of rolling out and stretching

 

WOD

Run to bottom of MHS

and then back to the Road Closed sign,

then back to the gym

Then, 30 back squats @ BW

 


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Thursday 1/12/17

Save the Date

February 25th End of Fitness Challenge BBQ

Sign up for Dexa Scan

 

 

Strength

3-3-3-3-3

Clean and Jerk

Work up to a heavy 3 rep max.

 

WOD

10-9-8-7-6-5-4-3-2-1

Box jumps (24/20)

Power Cleans (155/105)


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