WODs

1 January 2012:

MAKE-UP WOD:   For Time: 30, 25, 20, 15, 10, 5 of:   Dead Hang Pull-Ups Floor Press (S:75/55; Rx:95/65; Adv:115/75; BA:135/95)   *Bear Crawl Around Cage After Each Set (30’s, bear crawl, 25′s, bear crawl, 20′s, bear crawl…)    

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New Years Eve:

0930 Warrior Program W/ Coach Angelo   5 Rounds For Time:   200m Sandbag Run 100m Farmers Carry (45’s/25’s) Bear Crawl Around Gym 1 Rope Climb 25 Push-Ups 10 DB Front Squats (45’s/25’s)   AMRAP In 15 Mins Of:  … Read more »

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Dec 30th, 2011:

15 Min Snatch Warm-Up/Training   Advanced: AMRAP In 2 Mins Of: Max Reps Squat Snatch (S:75/55 RX:95/65 *Only 2 Weight Options)   Snatch Max: *All Rounds Completed Within 30 Mins Max. 1,1,1,1,1,1,1,1,1,1.   Competitors: 10 Rope Climbs    

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29 December 2011

For time: 30, 25, 20, 15, 10, 5 of: Dead Hang pull-ups Floor press (Scaled: 75/55; Rx: 95/65; Adv:  115/75; BA: 135/95) *bear crawl around cage after each set (30 bear crawl, 25’s, bear crawl, 20’s, bear crawl)

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28 December 2011

For Time: Run 1 Mile Row 1000 m 3 Minute Plank Hold  

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27 December 2011

Modified Schedule for Tuesday: No 5:45 am, Teens, or 8 pm tomorrow.  All other their classes will run as scheduled. First class starts a at 6:45 am.  The 8 pm WOD will be a foundations make-up.   WOD:  10 Rounds… Read more »

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25 December 2011

Rest Day! Merry Christmas! Rest and Relax!

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23 December 2011

Travel WOD: 5 Rounds For Time: 10  Jumping Lunges 10 Pushups 10 Situps The Box is closed from 23 December through 26 December.  But stay tuned for more travel WODs. Have a Safe and Happy Holiday!

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22 December 2011

2,3,4,5,6,7,8,9,8,7,6,5,4,3,2:   O/H press/jerk (anyhow) SDHP (Scaled:65/50 RX:85/65 Advanced:115/80 BA:135/95)   Teens: BB Deadlifts 1,1,1,1,1,1,1,1,1,1. No time: 50 box pull ups 150 singles 400m run     Reminder:  We will be closed Friday, Saturday, Sunday and Monday. Have a Safe… Read more »

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