WOD

Power Hour 11/17/17

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Back Squat 1×5 at 55% 1RM Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Rest as needed between sets. 4×12 db split squats (ea leg) ** follow each set with 5 seated box jumps cash out: 100 sit ups

WOD

WOD Thursday 11/16/17

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Olympic: take 12 mins to find a 1 rep max Snatch WOD: 10 rounds for time of: 10 Assault Bike Calories 2 Squat Snatches, (75% of todays Max) 2 Wall Climbs

WOD

Power Hour 11/15/17

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Bench Press 1×5 at 55% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM ? Rest as needed between sets. ? Asst: 3 rounds of: :40 sec slow tempo push up/ 1 min rest ? 3 rounds of: 5 strict press+5 push press ( add weight each round) 5 strict pull […]

WOD

WOD Tuesday 11/14/17

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Skill: Seated Box jump **In groups of 3-4 take 12-14 minutes to find a max height seated box jum WOD: 4 rounds for time of: 12 GHD Sit-ups 8 Box Jumps, 30/24 in 6 Thrusters, 135/95 lbs 12 Bar Facing Burpees

WOD

WOD Monday 11/13/17

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3 Rounds of: 5 minute Amrap ** rest 5 minutes between rounds Minute 0-2:00 – row 400 m then Max double unders Minute 2-3 -max DB Push Jerks (35/20) Minute 3-4 -max Pull Ups Minute 4-5 -max DB Hang Squat Cleans (35/20)

WOD

Power Hour 11/13/17

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** DE – LOAD week If you would like to take this time to test a 1 RM please feel free to do so. Otherwise follow the De-Load Deadlift 1×5 at 55% 1RM Deadlift 1×5 at 65% 1RM Deadlift 1×5 at 75% 1RM Asst: 3 rounds 80ft Lunge GM 10 GHR 1 min plank

WOD

Endurance..11/12/17

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The only class held today will be Endurance at 11 am!! Please feel free to drop in or stick around to enjoy watching the Reebok Record Breakers Power Meet 🙂 CrossFit Fight Club Sunday –  

WOD

WOD Friday 11/10/17

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Olympic: EMOM x 8 1 High Hang Power Snatch + 1 Low Hang Squat Snatch ** Use same weight for all sets   21-15-9 reps, for time of: Toes-to-bar Power Snatch, 95/65 lbs

WOD

Power Hour 11/10/17

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Power Hour 11/10/17 Back Squat 1×5 at 75% 1RM Back Squat 1×3 at 85% 1RM Back Squat 1×1 at 95% 1RM Rest as needed between sets. After Party 5-4-3-2-1 Back Squat @ 80% 3x 20 box pistols 30 Hollow rocks 30 arch rocks