Monday WOD 20140922

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

5 Rounds For Time of:

7 Power Snatches 115/75
5 Muscle Ups
20 Double Unders
200m Run
*Sub 1 MU for 1 Chest to Bar Pull-Ups and 1 Ring Dip.

Post times to comments.

Saturday WOD 20140920

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Team WOD

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Friday WOD 20140919

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5 Rounds of:

As Many Reps as Possible in 3 Minutes of:
5 Deadlifts 275/185
20 Double Unders
Max Effort Kettlebell Swings 70/53
Rest 1 Minute Between Rounds
* After the deadlifts and double unders you will use the remainder of the 3 minutes to do as many kettlebell swings as possible.

Post total number of kettlebell swings to comments.

Thursday WOD 20140918

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Yo!Ga with Eva tonight at 7:30PM

 Partner WOD

2 Partners complete 2 rounds “relay style”

1 Rope Climb
10 Dumbell Squat Clean Thrusters 35/25
20 Box Jumps 24/20
30 Sit-Ups
40 Double Unders

Partner 2 cannot start until partner 1 clears the station. Each Partner will complete 2 rounds. 

Post times to comments.

Wednesday WOD 20140917

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Take 15 Minutes to work up to a heavy, good form Clean and Jerk.

For Time:
1000m Row
50 GHD Sit-Ups
40 Kettlebell Swings 53/35
30 Toes To Bar
20 Hand Stand Push-Ups
10 Chest to Bar Pull-Ups

Post loads and times to comments.

Tuesday WOD 20140916

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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 Alternating Kettlebell Snatch 53/35

Rest 1 Minute

As Many Reps as Possible in 3 Minutes of:
200m Run
Max Effort Burpees

Rest 1 Minute

As Many Reps as Possible in 3 Minutes of:
200m Run 
Max Effort Double Unders

Rest 1 Minute

As Many Reps as Possible in 3 Minutes of:
200m Run
Max Effort Goblet Squats 53/35

Post total reps from each AMRAP to comments.

Monday WOD 20140915

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Take 20 Minutes to Establish a 1 Rep Max Front Squat.

-Then-

As Many Reps as Possible in 10 Minutes of:
10 Wallballs 20/14
5 Pull-Ups

Post maxes and total reps to comments.

Saturday WOD 20140913

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Partner WOD 

Post times to comments.

Friday WOD 20140912

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Remember we will close after the 5:30 Class. Come out to Rabbit Hill Park to show your support for Abbie!
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As Many Reps as Possible in 7 Minutes of:
5 Burpees
10 Alternating Pistols
*50 Double Under Buy In

Rest 4 Minutes

As Many Reps as Possible in 7 Minutes of:
10 Russian Twists 20/14
10 Walking Lunges
*200m Run Buy In

Post total reps from each amrap to comments.

Thursday WOD 20140911

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Yo!Ga with Eva tonight at 7:30PM 

9/11 WOD

As Many Rounds As Possible in 9 Minutes of:
9 Power Cleans 135/95
11 Kettlebell Swings 53/35
Rest/Silence 1 Minute
As Many Rounds As Possible in 11 MInutes of:
9 Thrusters 95/65
11 Toes to Bar

Post total reps from each AMRAP to comments.

 

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