April 24, 2015

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4.24.2015

SATURDAY FUN WITH NAVARRO SWOD PARTNER VERSUS Body weight max back squat Partner with more reps gets 1 point WOD PARTNER VERSUS WOD Partner 1 will run 1 mile Partner 2 AMRAP 10 HSPU 10 Pushups 10 Ring dips When Partner 1 returns from the run the partners will switch. The partner with more rounds […]

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April 23, 2015

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4.24.2015

SWOD Deadlifts 6×3 @ 80% WOD 4 Rounds 400M Run (If rainy you’ll have a choice of a 500 meter row) 40 Double Unders 4 Clean & Jerks 155/105

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April 22, 2015

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4.23.2015

SWOD Bench Press 4×4 @ 80% WOD 15-12-9 V-Ups T2B Snatches 95/65 comp 115/75 SPARTAN WOD OPTION (Tuesday’s still has yet to have anyone give it a go…) 5 Rounds 500 Meter Row 5 Bar Muscle Ups (Mod with 10 C2B pull-ups or 15 Pullups) 3 Rope Climbs

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April 21, 2015

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4.22.2015

SWOD 10×100 Meter Sprints WOD 18 Minute Ladder 1 Clean @ 135/95 200 Meter Run 1 Clean @ 145/105 200 Meter Run So on and so forth *Increase clean weight by 10 pounds each round. *3 Attempts to clean the weight. If you fail then you will deadlift the weight you ended at. *10 Deadlifts […]

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April 20, 2015

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4.21.2015

Who’s ready to change up this leaderboard? SWOD Grip Work: Max Plate Hold (45/25) Max Pullup Bar Hang WOD “Karen” 150 Wall Balls 20/14 SPARTAN WOD OPTION Run 2 Miles 800¬†Meter Farmer Carry 70/53 (Two Kettle Bells) 800 Meter Slam ball burden carry 30/20 Run 2 miles

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April 19, 2015

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4.20.2015

SWOD Back Squats 4×8 @ 60% WOD (30 Minute Cap) A Tribute to the Vegas Spartan “Deck Of Cards” Spades = Pullups (Comp= C2B) Clubs = Deadlifts 135/95 Hearts = Bar hopping Burpees Diamonds = Plyo Pushups (W/one 45# plate) Jokers = 400 Meter Run (Comp will do the run + 5 Muscle Ups) Each […]

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April 19, 2015

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Coach Dan’s Sunday Spotlight 4.19.2015

I’m in there somewhere! VEGAS SPARTAN Good Afternoon CFTP, Just walked in the door from the Vegas Spartan. I want to give a huge shoutout to those who competed… Adam Carpenter, Erica and JJ Petersen. Huge thanks to Steve Arnoldus and Erica Carpenter for being out in the crowd cheering us on. Shoutout to Brandon […]

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April 15, 2015

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4.16.2015

SWOD Self Improvement Thursday Strength Suggestion (If you don’t have anything you’d like to work on) 5-4-3-2-1 Back Squats (Increase weight each set. Final rep should be around 90% of your max. If you’re feeling good go for a pr) WOD (Dress warm) 3 Rounds 400M Run 20 Box Jumps 24/20 15 Knees to Elbows […]

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April 14, 2015

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4.15.2015

SWOD Tabata Abs WOD 25 Minute AMRAP 5 Steps Viking Salute (Right) 5 Steps Viking Salute (left) *Every 3 Minutes complete 10 goblet squats Rx= 44/26 Comp= 53/35

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April 13, 2015

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4.14.2015

SWOD 12 Min¬† EVEN: 4 Strict Press @ 85% ODD: Practice 1 Legged Box Jumps 24/20 WOD “Isabel” 30 Snatches for time 135/95 Cashout: 1 Mile Run (This will be run together and it is the first time this will be put on the Leaderboard)

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