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W.O.D. (Workout of the Day)

  • W.O.D. for Monday 5 December
    "Strength/Skill:

    EMOTM for 6 Minutes of:
    Clean and Jerk x 3"


    "Revenge of the Sith"

    EMOTM til failure

    1: 1 CJ 115/75
    2: 2 Box Jump overs 24/20
    3: 3 CJ 115/75
    4: 4 Box jump overs
    etc...

    when you fail, cut numbers in half and go until last person finishes"
    View All WODs

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WODs 12/5-12/9

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Monday Strength/Skill: EMOTM for 6 Minutes of: Clean and Jerk x 3 Metcon: Revenge of the Sith EMOTM til failure 1: 1 CJ 115/75 2: 2 Box Jump overs 24/20 3: 3 CJ 115/75 4: 4 Box jump overs etc… when you fail, cut numbers in half and go until last person finishes Wednesday CrossFit… Read more »

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Wods 11/28-12/2

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Monday Clean and Jerk 2 EMOTMx6 4rds 6 PCJ 12 bar facing burpees 18 cal row/bike Tuesday Back squat 6-4-3-2 80-85-90-95% 7-10 pullups in b/w sets Partner 18 min AMRAP 1/1, 2/2, 3/3… DB Thrusters 45/25 Box jump overs 24/20 One works one rests Wednesday Deadlift 3 EMOTMx8 work up to 80%  Then 4rds 5L/5R… Read more »

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Thanksgiving Week Schedule

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Schedule for Thanksgiving Week is modified as follows: WEnesday – No 6pm class (everything else as normal) Thursday – 1 class at 09:00 (no childcare).  This will be our “Strong Like Bull” WOD in support of Mike, wear your SLB shirts if you got one! Friday – 1 class at 09:00, there WILL be childcare

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WODs for the week of 11/14-18

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Monday, November 14th Strength/Skill: Front Squat 6-4-3-2 (pause 1 count in the bottom) Metcon: 10-1 Front Rack Lunges (155/105), ball slams and true push ups Tuesday, November 15th Strength/Skill: Power Snatch + Snatch (6 Sets, working up to a heavy set) Metcon: AMRAP in 15 Minutes of: 50 Doubleunders 20 Full Snatches (95/65) 50 Doubleunders… Read more »