WOD 12.1.22

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A. Deadlift Wave Part 3 Every 2 Minutes Perform 5 Reps @ 85% 4 Reps @ 87% 3 Rep @ 89% 5 Reps @ 87% 4 Reps @ 89% 3 Rep @ 91% Athletes will be provided 8-10 minutes of warm up to work their way up to the start of their 85%…

WOD 11.30.22

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A. Snatch Complex 1 Power Snatch + 2 Overhead Squat 1-1-1-1-1 B. 4 Rounds For Time 10 Dumbbell Snatch Left Arm 10 Dumbell Snatch Right Arm 10 Renegade Row Left Arm 10 Renegade Row Right Arm Perform With A 50/35# DumbbellB.…

WOD 11.29.22

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A. Every 2 Minutes for 7 Rounds Bench Press 3-3-3-3-3-3-3 B. For Time 40-30-20-10 Reps/Calories Wall Ball 20/14#; 10/9' Pull-up Row (40-30-20-10 Men / 30-22-15-7 Women)

WOD 11.28.22

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A. Super Set Back Squat 3301 3-3-3-3-3 Weighted GHD Sit Up 10-10-10-10-10 B. For Time 800 Meter Run 3 Rope Climb 12 Power Clean 61/43 400 Meter Run 2 Rope Climb 6 Power Clean 61/43

WOD 11.27.22

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A. Build To A Heavy Single Thruster 3-3-2-2-1-1-1 B. For Time 3 Rounds 400 Meter Run 10 Burpee To Box Jump 24/20" 10 Devil Press 50/35

WOD 11.26.22

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A. Super Set 5 x 100 Ft. Carries: Athletes choice on style, equipment, and weight Weighted Pull-up 2-2-2-2-2 Skill Work: Jump Rope B. 4 Rounds For Time 15 Chest-to-Bar Pull-up 25 Wall Ball 20/14#, 10/9' 50 Double…

WOD 11.25.22

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A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30…

WOD 11.24.22

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Teams of 2 30 Rounds For Time 3 Bar Facing Burpee 3 Deadlift 101/70 3 Minute Rest 20 Rounds For Time 3 Bar Facing Burpee 3 Clean and Jerk 61/43 3 Minute Rest 10 Rounds For Time 3 Bar Facing Burpee 3 Snatch 61/43

WOD 11.23.22

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A. Super Set Alternating Kettlebell Bench Press 12-12-12-12-12 Banded Yates Row 10-10-10-10-10 B. Every 3 Minutes For 6 Rounds 15 Kettlebell RDL 10 Single Arm Kettlebell Clean R/L 5 Single ARM Kettlebell Push Press…

Winter Break Combo Camp

Combo camps teach foundational aspects of both gymnastics and parkour, offering participants a chance to explore new skills and movements. Winter Break Camp runs from December 26 - December 30th. The age range for our Combo camps is 4-10, and…