• 28FEB, 2022
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    Tuesday

    Tuesday Deadlift (Weight) Every 3 Min for 12 Min 4 x 6 @ 70-75% of 1 RM Building to a Moderate Weight or 70-75% of your 1 Rep Max Metcon (AMRAP – Rounds and Reps) 3 Rounds of 5 Min AMRAP 500 Meter Row Then in the remaining time with a single dumbbell complete rounds

  • 27FEB, 2022
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    Come get some, Monday!

    Come get some, Monday!

    Come get some, Monday! Metcon (Time) 5 Rounds for Time 100-meter sprint 10 Squat Clean Thrusters (115/75 lb) 15 Kettlebell Swings (2/1.5 pood) 100 meter Sprint 2 minutes Rest Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine

  • 25FEB, 2022
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    Saturday Community WOD

    Saturday Community WOD Metcon (Time) Chipper…sort of! For Time: 50 Wall Ball @20/14 40 Hand Release Push-ups 30 Sit-ups 20 Power Cleans@95/65 10 Lateral Burpees the bar 20 Power Cleans 30 Sit-ups 40 Hand Release Push-ups 50 Wall Ball RX+ 135/95 GHD Sit-ups

  • 24FEB, 2022
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    HERO WOD FRIDAY

    HERO WOD FRIDAY Metcon (AMRAP – Rounds and Reps) Dorie AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) While Partner B performs: Max Wall Ball Shots (20/14 lb) Partners rotate

  • 23FEB, 2022
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    One more day folks!!!

    One more day folks!!! 1RM Strict Press (Weight) Complete a set every 2:00 Set 1 – 1 Strict Press Set 2 – 1 Strict Press Set 3 – 1 Strict Press 1RM Push Press (Weight) Set 4 – 1 Push Press Set 5 – 1 Push Press Set 6 – 1 Push Press Metcon (Time)

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