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

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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 250223 - 250301

2/23-3/1 Monday Strength Every 90 seconds for 15 minutes (10 sets) 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats Increase weight on each set if you are able. WOD  21-15-9 Rep Rounds For Time Medicine Ball Cleans (20/14) Ring Dips Tuesday 3 Rounds, 1 minute at each station for max reps  Air Bike, Calories Push-ups Box Jumps (24/20) Strict Pull-ups Sit-ups Rest 1 minute Wednesday 4 Rounds For Time Row 10 Calories 15 Thrusters (95/65) 20 Russian Kettlebell Swings (55/35) Thursday Strength Every 90 seconds for 15 minutes (10 sets) 1 Power Clean + 1 Hang Squat Clean + 2 Jerks Increase weight on each set if you are able. WOD 3 Rounds For Time Air Bike 20/15 Calories 12 1 push-up Renegade Rows (pick weight) 6 Alternating Kettlebell Cleans (70/55) 12 Knees To Elbows Friday 50-40-30-20-10 Double-unders 15-12-9-6-3 Dumbbell Dead-lifts (pick weight) 15-12-9-6-3 Burpee Pull-ups Saturday  3 Rounds For Time 100 Ft Walking Lunge 20 Box Step-ups (20 inch box) 20 Wall Balls (20...
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WODs 250105 - 250111

  1/5-1/11 Monday 12-10-8-6 DB Bench Press  Back Squats @ 60% Strict Chin-ups 24-20-16-12 Box Step-ups (20/20) 24-20-16-12 KB Gorilla Rows 12-10-8-6 Lying DB Skull Crushers 24-20-16-12 Jack Knife Sit-ups Bumper Plate Russian Twist (15/10) For the DB bench press, gorilla rows and DB skull crushers use a weight where you have 2-3 reps left in reserve. Move from station to station with minimal rest. Tuesday 20 minute AMRAP Row 20/16 Calories 15 Hang Power Clean (95/65) 30 Double-unders Wednesday 12-10-8-6 Incline DB Bench Press Front Squat @ 60% DB Curl To Overhead Press Max Rep Banded Triceps Push Down 24-20-16-12 Hip Extension Hanging Knee Raises  KB Cross Body Chop (12R/12L, 10R/10L, 8R/8L, 6R/6L) For the DB incline bench press and DB curl to overhead use a weight where you have 2-3 reps left in reserve. Move from station to station with minimal rest. Thursday 20 minute EMOM Minute 1: 10 Russian KB Swings + 5 Burpees Minute 2: 7 KB Clean From Floor + 5 Burpees Minute 3: 7...
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