Olympic Maxes

Wednesday, September 10, 2014 Snatch: Build up to a 1 rep max Clean and Jerk: Build up to a 1 rep max Today we will dedicate the whole class time to getting some solid maxes in the two Olympic lifts.  This will show us where we are at and give us...

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New Levels

Tuesday, September 9, 2014 7 Rounds for Time: 7 Chest to Bar Pullups (chin over)(banded)(Ring Row) 7 Push Jerks (RX-155,105)(T1-135,95)(T2-95,65)(T3-55,35) 100 Meter Run I am adding a tier level to our scaling system.  Many times there is a huge...

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Back Squat 5×7

Monday, September 8, 2014 Back Squat: 5×7 @ 70% 1 rep max Then, For Time: 100 Double Unders (100 singles) 30 Bar Facing Burpees 30 Hang Power Cleans (135,95)(115,75)(55,35) In the new strength cycle we will be alternating weeks between back...

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Last Chance Benchmark

Saturday, September 6, 2014 “Nancy” (last done 5/27/14) 5 Rounds for time: Run 400 Meters 15 Overhead Squats (95,65)(75,45)(55,25) Many of you have noted that this has been a rough week of wods.  The last 4 days we have exclusively...

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Rounds and Reps

Friday, September 5, 2014 20 Minute AMRAP: 5 Power Cleans(165,115)(135,95)(95,65) 10 Hand Release Push-ups 15 Box Jumps(24,20)(step) We are taking a break from the benchmarks today for this AMRAP.  Although, every wod you do is potentially a...

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She’s back…

Thursday, August 4, 2014 “Fran” 21-15-9 Thrusters(95,65)(75,45)(55,25) Pull-ups Fran is back!!! We last performed “Fran” on April 22, 2014.  This benchmark workout was designed to be fast and intense.  Today we will be...

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Move

Wednesday, September 3, 2014 7 Rounds of: (Rest 1 minute between rounds) In 2 minutes complete: 200 Meter run(T3-100m) 7 Deadlifts(225,155)(185,135)(115,75) Max reps of double unders in the remaining time(T2/3 singles) In today’s wod you...

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