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 Beginning March 17 the gym will no longer be affilitated with CrossFit

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WODs 261018 - 261024

10/18-10/24 Monday: 4 Rounds for time: 50 Double-unders 20 Lunges 15 Pull-ups 10 Shoulder Press Tuesday: 40-30-20-10 Air Bike, Calories Push-ups Russian KB Swings Wednesday: Strength: 15 minutes to establish a 1RM Power Clean WOD: 12 minute AMRAP 12 Toes To Bar 24 Double-unders 6 Hang Squat Cleans (135/95) Thursday: Strength: Front Squat 3 x 7 reps Increase weight on each set WOD 3 rounds for time of: Row 15 Calories 12 Alternating DB Sntches 9 Burpees Friday: 3 Rounds For Time; 15 Russian KB Swings (55/35) 15 Box Jumps (24/20) 15 Wall Balls (20/14) Saturday: 10 Rounds For Time 9 Dead-Lifts 6 Hang Power Cleans 3 Push Jerks Run 100 Meters (Men 155/Women 105)
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WODs 241201 - 241207

12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters
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WODs 251123 - 251129

11/23-11/29 Monday 2 Rounds for time of: 30 Med Ball Cleans (20/14) 15 Dumbbell Push Press (pick weight) 15 Feet elevated Ring Rows Rest 5 min, then... 2 Rounds for time of: 30 Wall Ball Shots, 20/14 15 Burpees 15 Pull-ups (scaled: use a band) Tuesday 3 Rounds 12 Incline DB Bench Press (as heavy as possible) 24 Alternating Goblet Reverse Lunges (pick weight)) 12 Chin-ups 12 Jack Knife Sit-ups 12 Hip Extension  24 DB Cross Body Hammer Curls (12 each arm)(pick weight) 12 Triceps Push Down (55-75/30-50) Wednesday 20 minute ascending AMRAP/Rep 3-6-9-12-15-18-21… Thrusters (75/55) Pull-ups Box Jumps(24/20) Thursday For Time  15-12-9-6 Bench Press (155/105) 15-12–9-6 Power Clean (135/95) 30 Double-unders or 60 singles Friday 3 Rounds For Time Row 500 meters 30 Russian KB Swings (55/35) 20 Ring Push-ups 15 Medicine Ball Sit-ups (20/14) Saturday 20 minute AMRAP 10 Push Presses (95/65) 10 Box Step-ups (20/20) 10 Pull-ups
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