May 26, 2016

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5.27.2016

SWOD Deadlift 5@ 75% 3@ 85% 1+@ 95% WOD “Nero” 3 Rounds 10 Thrusters 95/65 (Tiro 75/55) 100 Meter Sprint 10 Box Overs 20″ 100 Meter Sprint 10 KB Swings 53/35 (Tiro 44/26) METCON 100 Meter walking lunges 400 Meter Run 100 Meter Farmer Carry 400 Meter Run 100 Meter Squat Thrusters w/Slam ball 400 […]

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May 25, 2016

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5.26.2016

SWOD Overhead Squats 5 @ 75% 3@ 85% 1+ @ 95% WOD 15 Minute AMRAP 3 Deadlifts 275/185 6 Burpees 9 T2B SPARTAN WOD Run 200 Meters 1 Rope Climb Run 400 Meters 2 Rope Climbs Run 800 Meters 3 Rope Climbs Run 1200 Meters 4 Rope Climbs Run 1600 Meters 5 Rope Climbs

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May 24, 2016

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5.24.2016

WOD A: 8 Minute AMRAP 10 Meter Slam Ball Squat Clean and Press 10 Wall Balls (W/slamball 30#@9′ and 20#@ 8′) 10 Meter SBSC and Press Reverse B: 8 Minute AMRAP 10 Cal Row 20 KB Snatches (53/35) 30 Double Unders Cash Out: 3 Rounds 100 Meter sprint and 10 Out and Ups METCON 5 […]

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May 23, 2016

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5.24.2016

SWOD Strict Press 5 @ 75% 3 @ 85% 1+ @ 95% WOD (Repeat from 1.21.2016) 1-2-3-4-5-6-7-8-9-10 Pull-ups Comp= C2B 10-9-8-7-6-5-4-3-2-1 Box Jumps 24/20 Comp = 30/24 Cashout 100 Medball Situps SPARTAN Run a 5K

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May 22, 2016

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5.23.2016

SWOD Back Squats 5 @ 75% 3 @ 85% 1+ @ 95% WOD 600 Meter Run 20 Power Snatch 115/75 20 Overhead Squat 115/75 20 Power Clean 165/110 20 Front Squat 165/110 600 Meter Run 10:30 METCON 30 Minute AMRAP 1 Calorie Row 1 Burpee 1 set of KB presses 2 Calorie Row 2 Burpees […]

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May 22, 2016

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Programming Preview 5.23.2016

MONDAY SWOD 5-3-1 Back Squats WOD Run Power Snatch Overhead Squat Power Clean Front Squat Run TUESDAY SWOD 5-3-1 Strict Press WOD Repeat WOD from 1.21.2016 Cashout Medball Situps WEDNESDAY DAVE THURSDAY SWOD 5-3-1 Overhead Squats WOD 3 Deadlifts 6 Burpees 9 T2B FRIDAY SWOD 5-3-1 Deadlift WOD “Nero”

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May 22, 2016

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Coach Dan’s Sunday Spotlight 5.22.2016

Good Evening peeps! First and foremost huge congratulations to our Girls Gone Rx competitors. I want to start with the 3-woman team of Daphne Miller, Amy Merrill, and Angie Patterson. Each one of these ladies all came out of this competition with new personal bests! How many of us can say that this past weekend […]

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May 20, 2016

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5.21.2016

First of all good luck to our two teams in Girls Gone Rx! If you are able you all should go up and cheer them on! Can’t wait to see you ladies put your hard work to the test! Partner WOD 20 Minute AMRAP Row for meters and Ground to overhead Partner 1 will row […]

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May 19, 2016

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5.20.2016

SWOD Deadlifts 3@ 70% 3@ 80% 3+ @ 90% WOD 3 Rounds 20 Burpees over wall ball 200 meter Burden Run 20/14 Wall Ball 20 Ball Slams 30/20 Cashout: Max Wall balls in one set 10:30 METCON (As of now we will have no babysitter for this class unless we can get someone to cover) […]

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May 18, 2016

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5.19.2016

SWOD Overhead Squats 3@ 70% 3@ 80% 3+ @ 90% WOD Tabata Pushups Hang power cleans 95/65 Pullups Shoulder to overhead 95/65 *Run 200 Meters in between movements* SPARTAN 150 Calorie Assault Bike 300 Calorie Rower Run 2 Miles

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