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

  • W.O.D. for Monday 20 August
    3 Position Snatch Every 3 Minutes x 6

    1k Row/1.2 Bike
    50 Dumbbell Snatch 50/35
    1k Row/1.2 bike
    View All WODs

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WODs 8/20-24

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Monday 20 August 3 Position Snatch Every 3 Minutes x 6 1k Row/1.2 Bike 50 Dumbbell Snatch 50/35 1k Row/1.2 bike Today we build the snatch piece by piece. This wod is a sprint chipper. Hit the 1st row at 85%, and then attack the DB snatch. Empty the tank on the last row. Tuesday… Read more »

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WODs 8/13-17

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Monday 13 August Rope climb skills 3 Power clean EMOTM x 8 800m run 12 power cleans 155/105 3 rope climbs 600m run 8 power cleans 155/105 2 Rope climbs 400m run 4 power cleans 155/105 1 Rope climb We are going to emphasize upper body pulling strength over the next few weeks. Use the… Read more »

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WODs 8/6-8/11

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Monday 6 August 2 Snatch EMOTM x 8 AMRAP 15 3 Full Snatches 135/95 50 DU’s 250 Meter Row We are entering a deload week to give our legs a break from the squats.  Today is low reps of the snatch to allow us to really focus on form.  If your bottom position needs work,… Read more »

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July’s Featured Athlete: Brian

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Meet Brian Gilhooly.  Brian started here in June of 2011.  The thing that stood out to me immediately about Brian is his humility and can do attitude.  He had been a college swimmer, and had done all of the lifts as part of his training.  He elected to do fundamentals with me because he really… Read more »