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Workout of the Day – Tuesday 6/24/14
1 POWER SNATCH + 2 OVERHEAD SQUATS: 1 – 1 – 1 – 1 – 1 then EMOM 10:00 of: 5 Box Jumps 10 Kettlebell or Dumbbell Snatches (5/5) 10 Push-upsFiled under: lifting, WODs Tagged: box-jumps, Dumbbell...
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Workout of the Day – Wednesday 7/30/14
SNATCH: 2 – 2 – 2 – 2 – 2 – 2 @ 60% of 1 rep max then OVERHEAD SQUAT: 2 – 2 – 2 @ 80% of 1 rep max then Two Rounds for Reps: Max Double-Unders in 1 minute Max Pull-ups in 1 minute Max Push-ups in 1...
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Workout of the Day – Monday 8/11/14
SNATCH: 3 – 3 – 3 @ 70% of 1 rep max then OVERHEAD SQUAT: 3 – 3 – 3 @ 80% of 1 rep max then TABATA of: Double-Unders RowingFiled under: lifting, WODs Tagged: double-unders, overhead squat, rowing,...
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Workout of the Day – Thursday 8/21/14
SNATCH: 2 – 2 @ 60% of 1 rep max 2 – 2 @ 70% of 1 rep max 2 – 2 @ 80% of 1 rep max then OVERHEAD SQUAT: 4 – 4 – 4 @ 70% of 1 rep max then Three Rounds for Time of: 500 m Row 20 Push-ups 25 Squats […]
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Workout of the Day – 9/2/14
SNATCH: 1-1-1-1-1… then OVERHEAD SQUATS: 2-2-2 @ %80 then KB SNATCH: 20-20-20 then Max consecutive Double-unders in 5 minFiled under: WODs Tagged: double-unders, Kettlebell snatches, overhead squat,...
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Workout of the Day – 9/12/14
Overhead Squats 3-3-3 @ 80% then 500 m Row 8 Ring Dips 10 Overhead Squats 12 Pull-Ups X 4Filed under: WODs Tagged: overhead squat, pull-ups, ring-dips, rowing
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Workout of the Day 9/29/14
Overhead Squats 5-5-5-5 then AMRAP 10:00 30 Double-Unders 15 Power Snatches then 42 Burpees 42 Abmat Sit-Ups Partition as needed.Filed under: WODs Tagged: AMRAP, burpees, double-unders, overhead squat,...
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Workout of the Day – Sunday 11/16/14
“NANCY” Five Rounds for Time of: 400 m Run 15 Overhead Squats (95/65)Filed under: WODs Tagged: benchmark, nancy, overhead squat, running
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Workout of the Day – Sunday 12/7/14
“LUMBERJACK 20″ For Time: 20 Deadlifts (275/155) 400 m Run 20 Kettlebell Swings – American (70/53) 400 m Run 20 Overhead Squats (115/85) 400 m Run 20 Burpees 400 m Run 20 Pull-ups 400 m Run 20 Box...
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Workout of the Day – Wednesday 1/14/15
THREE ROUNDS OF: To be done as a group at the same time. 5 Hang Power Snatches 5 High-Hang Power Snatches 5 Overhead Squats then For Time: 2 Mile RunFiled under: lifting, WODs Tagged: hang power...
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Workout of the Day – Sunday 2/22/15
WOD TRILOGY WORKOUT ONE Three Rounds for Time of: 5 Deadlifts (95/65) 10 Push Press (95/65) 15 Box Jump (24/20) 10 minute limit WORKOUT TWO For Time: 10 Overhead Squats (65/53) 10 Chest-to-Bar Pull-ups...
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Workout of the Day – Thursday 2/26/15
HIGH-HANG SNATCH: Find 3 rep max then Overhead Squat: Find 3 rep max then Front Squat: Find 3 rep max then “The VW” Four Rounds for Time of: 2 Farmer Carry (kettlebell in one hand and plate in the...
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Workout of the Day – Tuesday 3/3/15
EMOM FOR TEN MINUTES OF: 3 Handstand Push-ups or 5 Strict Presses 20 Double-Unders then EMOM for Ten Minutes of: 5 Overhead Squats 5 Weighted Pull-upsFiled under: WODs Tagged: double-unders, EMOM,...
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Workout of the Day – Friday 3/6/15
OPEN WORKOUT 15.2 Minute :00 – 3:00 2 Rounds of: 10 Overhead Squats (95/65) 10 Chest-to-Bar Pull-ups Minute 3:00 – 6:00 2 Rounds of: 12 Overhead Squats 12 Chest-to-Bar Pull-ups Minute 6:00 – 9:00 2...
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Workout of the Day – Wednesday 4/1/15
OVERHEAD PRESS: 5 – 5 – 5 – 5 – 5 then Weighted Pull-ups 2 – 2 – 2 – 2 – 2 then Five Rounds for Time of: 5 Overhead Squats 5 Front Squats 5 Bar-Over BurpeesFiled under: lifting, WODs Tagged: bar-over...
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Workout of the Day – Monday 4/13/15
HIGH-HANG SNATCH: Find 3 rep max then Overhead Squat: Find 3 rep max then “The EL and PR” Two Rounds for Time of: 35 Burpees 36 Kettlebell Swings – Russian 14 minute limitFiled under: lifting, WODs...
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Workout of the Day – Friday 4/24/15
MUSCLE SNATCH + 2 OVERHEAD SQUATS: Find 1 rep max then Muscle Clean + 2 Lunges (1/1) Find 1 rep max then TABATA sets of: Row (for calories) AbMat Sit-ups (plank or hollow during rest interval)Filed...
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Workout of the Day – Tuesday 5/5/15
OVERHEAD SQUAT: 5 – 5 – 5 – 5 – 5 then “The JP” EMOM for 12 minutes of: 4 Pull-ups 6 Burpees Filed under: lifting, WODs Tagged: birthdays323, burpees, EMOM, overhead squat, pull-ups
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Workout of the Day – Tuesday 6/30/15
HIGH-HANG POWER SNATCH: Find 3 rep max then Overhead Squat: Find 3 rep max then Three Rounds for Time of: 500 m Row 20 Push-ups 20 Squats 20 AbMat Sit-ups 15 min limitFiled under: lifting, WODs...
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Workout of the Day – Thursday 7/23/15
SNATCH BALANCE + OVERHEAD SQUAT: 10 x 1 then Back Squat: 5 x 5 (build to 70-80%) then AMRAP 6:00 of: (adv: 10 Muscle-up buy-in) 8 Wall Ball (20/14) 20 Double-UndersFiled under: lifting, WODs Tagged:...
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