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WODs

  • Thursday 8-18-11

    By Jen | In WOD | on August 17, 2011

    “Chipperrific” 50 Box jumps 40 Alternating KB snatches 30 Pull ups 20 Sandbag get ups 50 ft Sandbag OH walking lunges 50 ft Farmer’s carry 35/25 Why Getting Blood Work Is So Important      

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  • Wednesday 8-17-11

    By Jen | In Kids WOD | on August 16, 2011

    “GD” AMRAP 15 min 3 Thrusters 7 Burpees 10 Double unders

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  • Wednesday 8-17-11

    By Jen | In WOD | on August 16, 2011

    Every Minute on the Minute for 15 minutes 3 Power cleans (Heavy) 15 Double unders 2 HSPU

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  • Monday 8-15-11

    By admin | In Kids WOD | on August 16, 2011

    4 Rounds 400m Run 20 Perfect Air squats      

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  • Tuesday 8-16-11

    By Jen | In WOD | on August 16, 2011

    5 Rounds 200m Run 15 Wall balls 20/14 SKILL – SNATCHES Day 2 of Nutrition/Performance Challenge!

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  • Monday 8-15-11

    By Jen | In WOD | on August 15, 2011

    Week 1 Wendler Cycle Deadlift 5 @ 65% 5 @ 75% AMRAP @ 85% Remember to take 90% of your 1 rep max for your training weight. SKILL – HSPU Cash out 100 kb swings for time.  Every time you STOP, perform 20 double unders. Nutrition Challenge Officially begins TODAY!  Post points accumulated every Saturday. […]

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  • Saturday 8-13-11

    By Jen | In WOD | on August 13, 2011

    HAPPY BIRTHDAY KIM AND HAPPY BELATED BIRTHDAY KRISTIN! “Nancy” 5 Rounds 400m Run 15 OHS 95/65 Kim, since it’s your birthday we will be sure your bar is loaded with the correct amount of weight for “Nancy” this time.

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  • 8-12-11

    By Jen | In WOD | on August 12, 2011

    Make up a missed WOD Nutrition/Performance Challenge begins Monday 8/15.  Please refer to your nutrition packets for the rules.  If you have not taken a before picture yet, please get it done before Monday!  We are looking for a front view, side view and back view.  Women please wear shorts and a sports bra and […]

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  • Thursday 8-11-11

    By Jen | In WOD | on August 11, 2011

    Benchmark WOD #3 “Grace” For time 30 reps Clean and Jerk 135/95 Great post from Mark’s Daily Apple. How Many Calories Does Muscle Really Burn? (and Why It\’s Not About Calories Anyway

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  • Wednesday 8-10-11

    By Jen | In WOD | on August 10, 2011

    Benchmark WOD #2 EITHER Run 1 mile for time OR Row a 2k Reminder: Everyone who is participating in the nutrition/performance challenge needs to take a before photo this week.  We can take it for you if you’d like.  It will NOT be posted or seen by anyone else without your permission.  If you are […]

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