Power Hour 12-4-19

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Bench Press 4×8 at 70% Bench Press 4×6 at 75% Bench Press 4×4 at 80% Finisher: 3 sets: 10 BB up and overs _front to back to front overhead=1 10 BB curls 10 BB skull crushers Cash out: shoulder maintenance 3 sets of: 12 lateral band pulls each way each arm ** scaps engaged, 3 […]

WOD Tuesday 12-3-19

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HERO WOD: “Hot Shots 19” 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m *On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. Scaled Version- 6 Rounds: 20 Squats 12 […]

WOD Monday 12-2-19

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For time: 100 Dumbbell Box Step Overs, 50/35 lbs * AT THE TOP OF EACH MINUTE : perform 3 DB power clean and jerk Scaled Version: – 70 DB box step overs (30/20) Cool Down: 4-way Banded Hip Work: 2-3xs 10-15ea. Accumulate the Following: 50 Rower Walk Out 50 Pike on Rower Seat

WOD Thanksgiving 11-28-19

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ONE WOD ONLY 9 AM!! ALL other classes cancelled. Thanksgiving Partner Throw-Down For Time: (w/ a partner) 10 Sumo Deadlift High-pulls 1.5 pood 20 Push Presses 45 lbs 30 Burpees 40 Lateral Jumps 50 Sit-up (abmat)s 60 Walking Lunges 70 Push-ups 800 m Run/row 90 Double Unders 100 Air Squats 90 Double Unders 800 m […]

WOD Wednesday 11-27-19

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AMRAP’s AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Cal Row Rest 3 min AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Power Clean (205/145) Rest 3 min AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete […]

WOD Tuesday 11-26-19

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Lifting: 15 minutes to establish a 3 RM Front Squat WOD: 3 rounds for time of: 20/17 Assault Bike Calories 20 Thrusters, 95/65 lbs Scaled Version- 3 Rounds: 15/12 Cal Bike 15 Thruster (75/55) Goal: Sub 10 min Cool Down: Hip Extension 2-3xs: 10-15reps Notes: Add weight if needed.