September 26, 2016

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9.27.2016

SWOD Pullup and Muscle Up skills work -Slow down and break down the movement to become more proficient. Use this time to ask the coach questions and work on your gymnastic deficiencies. Also use this time to set up for the workout. WOD (25 Minute Cap) 25 Hand release Pushups 50 one for one Russian […]

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September 25, 2016

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9.26.2016

SWOD (Next week we max!) 10 Minutes EMOM First 5 Minutes 3 Front Squats @  75% Last 5 Minutes 2 Front Squats @ 90% WOD 20 Minute AMRAP (Only full rounds count) 100 double-unders (Scaled will be 1 for 1 singles) 100-ft. walking lunge METCON Same as WOD

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September 25, 2016

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Coach Dan’s Sunday Spotlight 9.25.2016

Good Afternoon peeps! Only a couple more days until Lockdown 2016 is over! This has been amazing. This past week we did a repeat WOD and it has been interesting. Last year we did this WOD and this year we went even a bit heavier in most divisions I feel that you all handled it […]

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September 23, 2016

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9.24.2016

20 Minute AMRAP Partner 1: 500 meter Row Partner 2: 12 Box Jumps 24/20 9 Shoulder to Overhead 95/65 6 Bar Facing Burpees

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September 22, 2016

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9.23.2016

This is the final WOD for the 2016 LOCKDOWN! If you haven’t had a chance to come out on our Friday night throwdowns…Here’s your last chance! Tomorrow 7 PM. I would love to see all of you make it out. WOD Tier 3 WOD A 1 partner 200 Meter Sprint tag partner 200 Meter sprint […]

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September 21, 2016

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9.22.2016

SWOD Power Snatch + Hang Power Snatch 12 Minutes to go as heavy as possible WOD 12 Minute AMRAP 10 Bar hopping Burpees 10 Deadlifts 165/115 1 Clean and Jerk 165/115 *Each round add 1 clean and jerk. So… round 1 =1, round 2 = 2, round 3 =3… SPARTAN 5 Rounds Run 400 Meters […]

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September 21, 2016

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Lockdown Week 4 WOD

Final WOD of the 2016 Lockdown will be… A REPEAT!!!! From last year’s week 4 WOD. WOD Tier 3 WOD A 1 partner 200 Meter Sprint tag partner 200 Meter sprint Then: 10 Rounds (Alternating Partners; One works, the other rests) 10 Overhead Squats 115/75 10 Calorie Row Then: 1 partner 200 Meter Sprint tag […]

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September 20, 2016

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9.21.2016

WOD 15 minutes AMRAP 10-SDHP 70/53 10-box jumps 10-sit-ups Cash-out 3 rounds 10-cal row 10-cal bike 10 meter Burpee broad jump METCON Same as WOD above but between each round add a 100 meter run and also make it a 25 Minute AMRAP

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September 19, 2016

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9.20.2016

SWOD Group Positional Clean and Jerk practice with weight WOD 3 Rounds 30 Air Squats 15 Ring Dips 30 Air Squats 15 Toes 2 Bar 30 Air Squats 200 Meter Run Spartan WOD 100 Calorie row 90 Double Unders 80 Calorie Row 70 Double Unders 60 Calorie Row 50 Double Unders 40 Calorie Row 30 […]

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September 18, 2016

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9.19.2016

SWOD 3 Second pause Box Front Squats 5×3 @ 75% After each set immediately complete knees to squat to box jump (Working on explosion) Benchmark WOD “Fran” 21-15-9 Thrusters 95/65 Pullups METCON “Metconish Fran” 21-15-9 Slam Balls Wall balls Pullups Calorie Row Burpees

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