Friday WOD 20141024

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4 Rounds of:
1 Minute Max Effort Double Unders
1 Minute Max Effort Calorie Row
1 Minute Max Effort GDH Sit-Ups
1 Minute Max Effort Back Extensions 
Rest 1 Minute

Post total reps of each movement to comments.

Thursday WOD 20141023

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Yo!Ga tonight with Eva at 7:30PM!

Mobility for Over Head Squat

If you have troubles with over head squats you need to come in and work on them. We will address mobility issues and come up with a mobility routine that works for you!

For Quality:

5x Max Effort L-Sits 
4x Max Effort Strict Pull-Ups
3x 3 -Each Side- Turkish Get Ups

Post Total L-Sit times, Total Pull-Ups, and Weight Used for TGUs to comments.

Wednesday WOD 20141022

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4 Rounds For Time of:
400m Run
15 Toes to Bar
10 Kettlebell Lunges 53/35
5 Push Press 155/115
* Must pull bar from ground to start the push press.

Post times to comments.

Tuesday WOD 20141021

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Take 15 Minutes to work up to a max 2 Behind the Neck Snatch Grip Push Press + 3 Over Head Squats.

2x 2+3 @ 90%

-Then-

As Many Reps as Possible in 10 Minutes of:
3 Chest to Bar Pull-Ups
6 Alternating Pistols
9 Push-Ups

Post loads and total reps to comments.

Monday WOD 20141020

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Yo!Ga tonight with Eva at 7:30!

For Time:
800m Run
40 Kettlebell Swings 53/35
30 Goblet Squats 53/35
20 Power Snatches 115/85
10 Muscle Ups
800m Run
*Sub MUs with Chest to Bar Pull-Ups and Ring Dips.

Post times to comments.

Saturday WOD 20141018

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Skills WOD

Post movement and workout to comments.

Friday WOD 20141017

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Turkish Get Ups

5x 2 Each Side 

-Then-

As Many Reps as Possible in 3 MInutes of:
Run 200m
Max Effort Chest to Bar Pull Ups
Rest 1 Minute
As Many Reps as Possible in 3 MInutes of:
Run 200m
Max Effort Lunges
Rest 1 Minute
As Many Reps as Possible in 3 MInutes of:
Run 200m
Max Effort Ring Dips
Rest 1 Minute
As Many Reps as Possible in 3 MInutes of:
200m Run
Max Effort GHD Sit-Ups
Rest 1 Minute
As Many Reps as Possible in 3 MInutes of:
Run 200m
Max Effort Kettlebell Swings 70/53

Post total Reps from each AMRAP to comments.

Thursday WOD 20141016

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First #TBT pic. Carolyn!

Yo!Ga tonight with Eva at 7:30!

Complete as many rounds as possible in 10 minutes of:
10 Burpee Box Jumps 20/15
10 Cleans 155/105
*Yes, its a full clean. 

Post rounds completed to comments.

Wednesday 20141015

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5x Max Effort L-Sit

-Then-

5 Rounds for time of:
200m Run
10 Toes to Bar
1 Barbell Complex 135/95 – Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Jerk, Over Head Squat.

Post Times to comments.

Tuesday WOD 20141014

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Take 15 Minutes to Work Up to a Max 3 Position Snatch.

1×1@ 95%, 1×1@ 90%

-Then-

As Many Rounds as Possible in 10 Minutes of:

5 Muscle Ups
25 Double Unders
25′ Hand Stand Walk
25 Double Unders
* Sub MUs for 5 Chest to Bar Pull-Ups and 5 Ring Dips. Sub HSW for 3 Wall Walks.

Post loads and total rounds to comments.

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