Storm

Tuesday, July 12, 2016 4 Rounds for Time: 1 Mile Bike/750 Meter Row (alternate each round) 10 Deadlifts(155,105)(135,95)(115,75)(95,65) 10 Wall Balls(20,14)(14,10)(10,6) 10 Deadlifts 10 Wall Balls This is going to be another epic Tuesday wod!...

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Amazing

Monday, July 11, 2016 Front Squat: 2-2-2-2-2 Then, “Grace” For Time: 30 Clean and Jerks (135,95)(115,80)(95,65)(75,55) We start off our work today with front squats.  You will be building up to a 2 rep max.  From there we will go...

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Charged

Saturday, July 9, 2016 4 Rounds for Time: 600 Meter Run 25 Overhead Squats (95,65)(75,55)(55,35)(35,15) Have fun with this charged up version of the benchmark “Nancy”!

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Drill to Perfect

Friday, July 8, 2016 Split Jerk: Build to a heavy 1 rep (technique before weight) Then, “Bergeron Beep Test” EMOM: 7 Thrusters (75,55)(55,35)(35,15) 7 Pullups (jumping)(ring row) 7 Burpees We will be focusing heavily on split jerk...

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Enjoy

Wednesday, July 6, 2016 Back Squat: 2-2-2-2-2 Then, 21-15-9, for time Handstand Pushups (abmat)(box)(floor) Kettlebell Swings (70,53)(53,35)(44,26)(26,18) Today we build up to a 2 rep max on the back squat.  Set your goal to hit around 95% of...

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FGB

Tuesday, July 5, 2016 “Fight Gone Bad” Three rounds of: Wall-ball (20,14)(14,10)(10,6) Sumo deadlift high-pull(75,55)(55,35)(35,15) Box Jump (20″) Push-press Row (Calories) In this workout you move from each of five stations...

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1776

Saturday, July 2, 2016 “1776” Celebrate this Independence Day of our great nation with a great wod!  Come in for more info.

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