Classes Cancelled

 The 5:15p and 6:20p classes are cancelled for this evening.

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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 250615 - 250621

  6/15-6/21 Monday Full Snatch 3 reps @ 75% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 85% WOD 4 Rounds Bench Press 6 reps @ 80% 12 Lying DB Skull Crushers (pick weight) Run 200 Meters Tuesday Squat Clean 3 reps @ 75% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 85% Front Squat 3 x 5 reps @ 85% WOD 2 Rounds For Time 14 DB Reverse Lunge (2 DBs, pick weight) Air Bike 15 Calories Wednesday Seated Barbell Shoulder Press 2 x 7 reps  2 x 6 reps 2 x 5 reps WOD 7 Rounds For Time 2 Jerks (155/105) 6 Deadlifts (155/105) 4 Box Jumps (24/20) Thursday DB Half Squat Jumps 7 x 3 reps    (heavier than last week) Front Squat 5 x 5 reps @ 85% WOD 50 Strict Pull-ups* *every break = 5 Burpees Friday Power Snatch 3 reps @ 75% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 85% Snatch Grip Deadlift  3 x 5 reps @ 120% Snatch 1RM WOD 5 Rounds  10 Front Plank KB Crossbody Drag 10 Kneeling KB Windmill 20 KB Deadbug Bicycle 10 Kneeling KB Windmill Saturday For Time 50-35-20 R...
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WODs 250810 - 250816

8/10-8/16 Monday Power Clean & Jerk 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% WOD 3 Rounds  Row 250 Meters 10 Ring Dips 5 Strict Handstand Push-ups  Tuesday Back Squat 3 x 10 reps @65% Front Squat 3 x 6 reps @65% WOD 7 minute AMRAP 12 Russian KB Swings  9 KB Crush Push-ups 6 Alternating KB Squat Cleans Wednesday 4 Rounds Air Bike 1000 Meters 15 Incline DB Bench Press (pick weight) 15 Feet Elevated Ring Rows Thursday For Time 15-12-9 Dead-Lift (225/155) 7-5-3 Wall Walks 42-30-18 Double-unders Friday Every 1:30 For 12 minutes Right 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Left 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Go as heavy as possible maintaining good form Rest 5 minutes 3 Rounds (not for time) 8R/8L Half Kneeling KB Press 8R/8L Single Arm KB Rows 8 KB Goblet Squats 8R/8L 1/4 Turkish Get-up  Saturday 25 Minute AMRAP 6 Devils Press (pick weight) 8 Strict Pull-ups 10 Burpees Run 100 Meters
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