October 21/15: Sneaky EMOM

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Strength:

5 @ 60%, 5 @ 65%, 5 @ 70% for floor press

WOD:

EMOM for 10 minutes of

5 pull-ups

10 hand release push ups

20 double unders

Cool Down:

10 x 50m sprints

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October 13/15: Bring Your Running Shoes

Skill:

1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead

WOD:

1 mile run

100 air squats

75 sit-ups

50 hand release push-ups

October 7/15: Walking Lunges, Push-Ups & Sit-Ups

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Strength

5 @ 75%, 3 @ 85%, 1 @ 90% for the floor press

WOD

4 x 4 minute AMRAP

10 overhead walking lunges (45/25)

10 plate push-ups

5 atomic sit-ups

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September 11/15: “343″

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WOD:

200m run

49 deadlifts (135/95)

49 wall balls (20/14)

49 kettlebell swings (53/35)

49 burpees

49 sumo deadlift high pulls (53/35)

49 hand release push-ups

49 weighted lunges (45/35)

200m run

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September 1/15: Cindy

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Skill

You will spend 3 minutes at each station, 2 people (boy & girl) working at a time, switching out whenever you want. Each team is trying to get the most reps, as the losing team does 20 burpees.

  • sledge hammer
  • tire flips
  • 20m sled pushes
  • box jumps

WOD:

10 minute AMRAP

5 pull-ups

10 push-ups

15 air squats

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August 12/15: Sneaky WOD

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This WOD looks easy on the board, but around round 3 it smacks you in the face!! Deceptively difficult, make sure you pace yourself enough to leave some gas in the tank for the last two rounds.

Strength:

Push press 5 @ 75%, 3 @ 85%, 1 @ 95%

WOD:

4 rounds for time

50 double unders

15 push-ups

15 box jump overs

Cash Out:

75 ball twists

50 sit-ups

35 crunches

25 leg raises

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Saturday July 4/15: Let Freedom Ring

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Happy Independence Day! A ton of people got dressed to the nines for this community WOD and a ton of fun (and hard work) was had!!

WOD:

7 rounds

4 power cleans (225/155)

17 push-ups

<immediately after 7 rounds>

76 wall balls (20/14)

239 singles

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Tuesday June 30/15: Chipper Madness

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We haven’t done a chipper in a while! So why not now?

Strength:

10 muscle-up turn overs on low rings, landing in lowest dip (no dip), THEN 5 turn overs, adding the dip.

WOD:

FOR TIME

50 slam balls (20/14)

40 hand-release push ups

30 box jumps (24/20)

20 atomic sit-ups

10 wall walks

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