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Month: November 2019

November 30, 2019November 30, 2019WOD

Endurance WOD 12-1-19

3 rounds for time of: 40/30 Assault Bike Calories Row, 800 m Run, 400 m 20 Burpees

November 28, 2019November 28, 2019WOD

WOD Friday 11-29-19

3 Rounds:1 Minute Wallballs (20/14)1 Minute Single Arm Dumbbell Snatches (50/35)1 Minute Box Jumps (24/20)1 Minute Single Arm Dumbbell Clean and Jerks […]

November 27, 2019November 27, 2019WOD

WOD Thanksgiving 11-28-19

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 […]

November 26, 2019November 26, 2019WOD

WOD Wednesday 11-27-19

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

November 26, 2019November 26, 2019WOD

Power Hour 11-27-19

Bench Press 4×6 at 65% Bench Press 4×5 at 70% Bench Press 4×4 at 75% Asst: 10 pause banded high row (5 […]

November 25, 2019November 25, 2019WOD

WOD Tuesday 11-26-19

Lifting: 15 minutes to establish a 3 RM Front Squat WOD: 3 rounds for time of: 20/17 Assault Bike Calories 20 Thrusters, […]

November 24, 2019November 24, 2019WOD

WOD Monday 11-25-19

4 rounds for time of: Dumbbell Farmers Carry, 50/35 lbs, 150 ft 20 Dumbbell Deadlifts, 50/35 lbs 15 Pull-ups Scaled Version- 4 […]

November 24, 2019November 24, 2019WOD

Power Hour 11-25-19

Back Squat 4×8 at 65% Back Squat 4×6 at 70% Back Squat 4×4 at 75% Accessory: 3 sets of: 10 seated pause […]

November 24, 2019November 24, 2019WOD

Holiday Schedule 2019

Hey guys and gals, it’s that time of year again. With the holidays upon us I’d like to get everyone the holiday […]

November 23, 2019November 23, 2019WOD

Endurance WOD 11-24-19

Running Intervals: Run 1600m x1 -rest 1:1 Run 800m x2 -rest 1:1 Run 400m x4 -rest 1:1 Run 200m x6 -rest 1:1 […]

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