Friday, November 30 WOD

Friday, November 30 WOD

Room 2 Warmup: 2 Rounds: 10 Prisoner Squats 50’ Walking Toe Touches 10 PVC Pass Throughs 5 HSPU or Inverted 10 Roll to Vsit 50’ Bear Crawl Buy-In: (20:00) Full Clean Set 1: 50% x 2 reps Set 2: 60 x2 Set 3: 70 x2 Set 4: 80 x2 Set 5: 85 x2 WOD: 3 […]

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Thursday, November 29 WOD

Thursday, November 29 WOD

Room 2 Warmup: CFA Warmup Hero WOD: “Zachary Tellier” For Time: 10 Burpees Then, 10 Burpees 25 Push-Ups Then, 10 Burpees 25 Push-Ups 50 Lunges Then, 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups Then, 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats -40:00 Time Cap -You may scale this up to: […]

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Wednesday, November 28 WOD

Wednesday, November 28 WOD

Room 1 warmup: 2 rounds: 10 prisoner squats 50’ walking toe touches 10 pvc pass throughs 5 hspu or inverted 10 roll to vsit 50’ bear crawl Buy-in: Back Squat set 1: 50×3 set 2: 60×3 set 3: 70×3 set 4+5: 80×5 WOD: 15:00 AMRAP 2 hang power cleans (115/85) 4 toes to bar 200m […]

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Tuesday, November 27 WOD

Tuesday, November 27 WOD

Room 2 Warmup: 200m run :30 samson stretch each 10 ghd situps/ab mat situps 10 ghd back extensions/ supermans 10 ring dips 10 chin ups 10 wall facing oh squats 25 double unders/50 singles 1 Round: Burgener Warmup Buy-in: 6 sets: 2 Hang Snatch (not touch and go) -rest 90 secs to 2 mins WOD: […]

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Monday, November 26 WOD

Monday, November 26 WOD

Room 1 Warmup: 1:00 double unders or practice 2 rounds: 10 banded pull aparts 10 PVC thrusters 10 PVC oh walking lunges 10 Pushups 10 ring rows Buy-In: 8:00 EMOM: 3 Paused Push Press+ 1 Push Jerk -building WOD: 5 rounds, 3:00 AMRAP: 5 deadlifts (225/185) 10 burpee box jump overs (24/20) -rest 1 min […]

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Sunday, November 25 WOD

Sunday, November 25 WOD

WOD: Teams of 2, 4 Rounds for Time: 8 Man Makers (50/30 lb) / Plank Hold 20 Deadlifts (275/205lb or 70% of your 1RM)/ Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks Cash out: 500 Double-Unders or 1000 singles / Row – Partner 1 works on Manmakers while P2 holds Plank etc. […]

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Saturday, November 24 WOD

Saturday, November 24 WOD

WOD: Teams of 2, 30:00 AMRAP: 50 Double-Unders/100 Singles 15 Wall Balls 15 Pullups or 10 CTB or 5 Bar Muscle Ups 15 MedBall Cleans 200m Row Sprint -Partners alternate movements

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Friday , November 23 WOD

Friday , November 23 WOD

Room 2 Warmup: 200m Run :30 Samson Stretch each 10 GHD Situps/Ab Mat Situps 10 GHD Back Extensions/ Supermans 10 Ring Dips 10 Chin Ups 10 Wall Facing OH Squats 25 Double Unders/50 Singles WOD: 10:00 on the clock Power snatch+OHS w/3 sec pause in bottom Cashout: 5 rds for time 12 hang power snatch […]

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Thursday, November 22 WOD

Thursday, November 22 WOD

WOD: “Thanksgiving Sampler Platter”: Teams of 2 For Time: A. 5 Alternating Rounds each of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, B. 4 Rounds of “You go I go”: 8 Handstand Push-Ups 15 Kettlebell Swings (2/1.5) Then, C. 3 Alternating Rounds each of: 15 Box Jumps 15 Knees-to-Elbows Then, D. 2 rounds of […]

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Wednesday, November 21 WOD

Wednesday, November 21 WOD

Room 2 Warmup: 2 rounds: 10 prisoner squats 50′ walking toe touch 10 pvc pass thrus 5 HSPU or inverted 10 roll to vsit 50′ bear crawl *Review Clean and Jerk Buy-In: Clean and Jerk (2+1) Set 1 50% Set 2 60% Set 3 70% Set 4-5 80% -All percentages based off of last weeks […]

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