Friday WOD 20170224

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Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Thursday WOD 20170223

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4 Rounds for time of:

200m Run
3 Chest to Bar Pull-Ups
6 Ring Dips
9 Toes to Bar
12 Box Jumps 24/20

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Wednesday WOD 20170222

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Split Jerk

1-1-1-1-1-1-1

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Tuesday WOD 20170221

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21-15-9 Reps for time of:

Power Clean 135/95
Over the Bar Burpee

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Monday WOD 20170720

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Front Squat

5-5-5-5-5

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Friday WOD 20170217

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5 Rounds of:

Sled Push
10 Lunges
50 Double Unders
*Add weight to sled every round

Post weights used on sleds to comments.

Thursday WOD 20170216

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Skills Work

We will talk about your goals and make sure everyone is on the right track. 

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Wednesday WOD 20170215

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Pause Bench Press

3-3-3-3-3-3-3

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Tuesday WOD 20170214

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Congratulations to Corey and Monica!

Happy Valentines Day!

Partner WOD

For Time:

40 Tandem Burpees
40 Alternating Pull-Ups
40 Tandem Wallballs 20/14
40 Alternating Hand Stand Push-Ups
40 Tandem Kettlebell Swings 53/35
40 Alternating Box Jumps 24/20
 Partner Carry 50m

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Monday WOD 20170213

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4 Rounds for time of:

200m Run
5 Burpee Box Jumps 30/24
10 Toes to Bar
15 Deadlifts 185/135

Post times to comments.