wod
01/16/2019

1.17.19

“Task Priority Fight gone bad” For Time: 30 Wall balls 20/14 30 Box Jump 24/20…
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wod
01/15/2019

1.16.19

Strength Front Squat complex 1 Front Squat w/3 sec pause in bottom 1 regular Front…
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wod
01/14/2019

1.15.19

Gymnastics Establish a max set of HSPU Then On the 2 min x 5 rounds…
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wod
01/14/2019

1.14.19

Strength Deadlift 6x3 with a 3 sec pause at the top of the knee (55%x2,…
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wod
01/10/2019

01.11.19

Strength Snatch 2x2 @ 65-70% 2x2 @ 75-80% 2x2 @ HAP Metcon For time: 20/15…
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wod
01/09/2019

01.10.19

Conditioning Row  @ 2k pace 5 x 45sec with 15 sec recovery Coaches note: -If…
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wod
01/08/2019

01.09.19

Gymnastics / Strength On the 2 min x 6 rounds 7-7-5-5-3-3 Back squats @55->70% -Build…
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wod
01/07/2019

01.08.19

Gymnastics / Strength 5 sets of 10 HSPU (RX+ 10m HSW) Power Cleans (3-3-2-2-1) Sets…
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Success Stories
01/07/2019

Athlete Of The Month- January

Congratulations Keia Tolhurst! January Athlete of the Month   Age: 43 and still going strong!-------------Started…
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wod
01/07/2019

01.07.19

Strength Front Squats 5x2 @50-65% -8 sec pause in the bottom -build each set, going…
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