Row to get In and Out

Tuesday, January 27, 2015 For Time: 1000 Meter Row (buy in) 5 Rounds: 10 Thrusters (95,65)(75,55)(55,35)(35,15) 15 Pullups (banded)(ring row) 20 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 500 Meter Row (cash out) Today you will have a row for...

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7 Minutes of Fun

Monday, January 26, 2015 Split Jerk: 1-1-1-1-1-1-1 Then, Complete as many reps as possible in 7 minutes: Bar facing burpees Today we will start out with some split jerks from the rack.  You will build up to a 1 rep max split jerk.  The most...

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Trio

Saturday, January 24, 2015 In Teams of 3 Complete for Time: 30 Lateral Burpee Box Jump Overs (20″) 30 Snatches (155/105)(135,95)(115,75)(55,35) 30 Lateral Burpee Box Jump Overs (20″) 30 Clean and Jerks (155/105) 30 Lateral Burpee Box Jump Overs...

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EMOM and Conditioning

Friday, January 23, 2015 8 Minute EMOM: Even Minutes: 1-3 position snatch (high hang, above knee, floor) at 65% 1rm Odd Minutes: 10 Toes to bar(5 toes to bar)(knee raises)(abmat) Then, 3 Rounds for Time: (12 minute cap) 50 Double Unders(100...

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From the Bench to Skills

Thursday, January 22, 2014 Bench Press: 10-8-6-4-2 Then, You pick a skill. Our bench press today will be climbing in weight as you go down in reps.  We have followed this rep scheme before, so go back and check your books or social wod for...

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Five for Reps

Wednesday, January 21, 2015 5 Rounds for Reps: 1 Minute, Box Jumps (24,20)(step up) 1 Minute, Hang Squat Clean Thrusters (135,95)(115,85)(95,65)(55,35) 1 Minute, Row(calories) 1 Minute, Rest Today your goal is to accumulate as many reps as...

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Nancy 2015

Tuesday, January 20, 2015 “Nancy” 5 Rounds for Time: 400 Meter Run 15 Overhead Squats (95,65)(75,55)(55,35)(35,15) “Nancy” is another of the original Benchmark workouts.  This wod is all about pushing yourself to not slow...

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