30

Tuesday, September 30, 2014: 4 Rounds for Time: 400 Meter Run 25 Squats 15 Push Press (115,80)(95,65)(75,55)(55,35) Another month is ending.  Everyone has done well this month and attendance has been up.  As we near the holiday season, try your...

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Stronger Than Yesterday

Monday, September 29, 2014 Front Squat: 5×5 @ 77% 1 rep max Then, 21-15-9 Power Clean (135,95)(115,75)(95,65)(55,35) Pullup (banded)(ring row) A big thanks to everyone that supported “The Swayze” hero wod event!  It was really...

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Master The Squat

Friday, September 26, 2014 Back Squat 10×3 @80% 1 rep max Then, For Time: 500 Meter Row 15 Handstand Pushups(abmat)(box)(pushups) Today we continue our squatting cycle with some heavier back squats.  Make sure that you take time to establish...

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9.25.14

Thursday, September 25, 2014: 20 Minute AMRAP: 400 Meter Run 15 Deadlifts (225,155)(185,135)(155,105)(95,65) 15 Box Jumps (24,20)(step ups) Today is supposed to be a much drier day.  It will be perfect weather to open up the doors and get some...

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Big Clean Complex

Wednesday, September 24, 2014 “The Big Clean Complex” 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat...

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Improvement

Tuesday, September 23, 2014 For Time: 50 Bar Facing Burpees 30 Power Snatches (135,95)(115,75)(95,55)(55,35) 10 Muscle Ups (20 pullups, 20 dips)(T2/3-10 banded pullups, 10 pushups) 50 Walking Lunge steps We haven’t seen muscle ups in a...

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Squats and Annie

Monday, September 22, 2014 Back Squat: 5×5 @ 75% Then, “Annie” 50-40-30-20-10 Double Unders(single skips for all tiers) Sit-ups Today we will be doing 5 sets of 5 rep back squats.  We will take some time to build up to 75% and...

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