Daily Workout

April 13, 2017
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Friday April 14, 2017

The 4:30 peeps working on their six packs! __ It’s Benchmark Friday! __ Benchmark WOD “The Ghost” Compare to 10/7/16 6 rounds for reps of: 1 minute of rowing (Calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute rest *Try for as many reps as possible of EACH exercise, don’t “game” it and get all your reps on […]
April 12, 2017
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Thursday April 13, 2017

Welcome back Randy! __ WOD Option 1: “Happy Hour” 3 Rounds: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar Option 2: Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc! *You must still come to one of the regularly scheduled WOD times. “Do […]
April 11, 2017
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Wednesday April 12, 2017

If you’re not making it to the Saturday group warm ups you’re missing out! __ Happy Birthday Gina and Becky! __ WOD “Upper Deck” Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Squat Snatch – Build to a Heavy Single The snatch is such a great movement for athletic development simply because […]
April 10, 2017
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Tuesday April 11, 2017

Mariah setting a new Deadlift PR! __ WOD “Down Under” 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 50 Calorie Bike – 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 35 Calorie Bike – 1 Round: 50 Double-unders 20 Wallballs (20/14#) – 20 Calorie Bike The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at […]