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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 »

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WODs July 30 – August 4

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Monday 30 July Find 1RM Back Squat 12 min AMRAP 10 cal bike/row 10 RKBS 70/53 10 Goblet squats 10 TTB   It’s that time, today we see all our effort pay off with our 1 RM Back Squat. Make sure to get some good warmup reps in before going all out. Tuesday 31 July… Read more »

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Wods July 23rd-28th

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Monday 23rd LIFT Back Squats 3×5 reps@ 60%,65%,70% METCON 3RFT 16 Front rack lunges 115/75 16 Box Jump overs 24/20 16 Hand Release Pushups Back Squat Mondays, hope everyone is staying consistent with these. We will plan to max out once we get through the entire cycle. Please make sure you’re keeping track of your… Read more »

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Wods July 16th – 21st

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Monday 16th LIFT Back Squats 3 set x 5 reps @ 75%,85%,95% METCON 12 MIN AMRAP Sprint 200 Meter 20 Du’s 20 Wall Balls   Tuesday 17th SKILL – BMU METCON 20 min AMRAP 5 Bar Mu 5/5 DB snatch 50/35 15 KBSDL 70/53 20/15 Cal row/bike   Wednesday 18th LIFT EMOTMx8 Power snatch+2 OHS… Read more »

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Wods July 9th – 13th

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Monday July 9th LIFT Back Squats 3×3 @ 80%,85%,90% METCON “Jackie” 1000 meter row 50 Thrusters #45 30 Pullups Week 2 of our heavy squat progression. This type of lifting causes us to recruit more muscle fibers at a faster rate(% above 80% 1-3 reps) and doesn’t tend to cause muscle soreness. We finish with… Read more »

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Wods 7/2/18-7/7/18

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Monday Back squat 5-75%, 5-80%, 5-85% 4rds 4 RFT 200 Meter Run 10 FRL 95/65 8 GHD 6 CAL Bike We are going a bit heavier today on the back squats.  Hitting a set at a higher percentage trains the body to recruit more muscle fibers at a faster rate resulting in more force production…. Read more »

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Wods 6/25/18-6/29/18

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We did a lot of maxing last week.  The weights are lighter this week to allow our bodies adequate recovery.  We’ll get back to heavy squats the following week. Monday Power clean+2 Lunges EMOTMx8 (warmup for wod) “The Running Man” 800m run 4rds 10 Front rack lunges 115/75 10 Ring pushups Single leg movements are… Read more »