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Sep 1st, 2014

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Category: Todays WOD
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WOD 09/02/2014

Main – WOD View Public Whiteboard 15 Minutes Work On Your Goal (No Measure) Put A Goal On The Board And Spend 15 Minutes On That Goal. Level 3 – 12/23/13 (Time) 21-15-9 Kettle Bell Swings 50/45 Thrusters 95/65 Then 10 AB Roll Outs Metcon (Time) Level 2 21-15-9 Kettle Bell Swings 45/35 Thrusters 75/55 […]

Sep 1st, 2014

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Strength – 9/2/14

Main – Strength View Public Whiteboard Back Squat (2 Reps at 85/90/95/90/85%) Overload Squat Hold (110% for 10 Seconds) Unrack the weight, bend slightly at the knees and hold for 10 Seconds Bench Press (2 Reps at 85/90/95/90/85%) Overload Bench Hold (110% for 10 Seconds) Unrack the weight, bend slightly at the elbows, and hold […]

Aug 31st, 2014

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Labor Day!

Main – WOD View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225# Holleyman Level 2 (Time) 30 Rounds 5 Wall Balls 14 2 Wall Walks 1 Power Clean 185/115 Holleyman Level 1 (Time) 30 Rounds 5 Wall Balls 10 1 Wall Walk 1 […]