WOD 4.23.23

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A. Build To A Heavy... Snatch Complex 1-1-1-1-1 Snatch Complex = 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance B. For Time 3 Rounds 400M Run 20 Althernating Single Arm Devils Press 50/35# 20 Alternating…

WOD 4.22.23

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A. 12 Minutes To Establish A Heavy... Clean Complex 1-1-1-1-1 Clean Complex = 1 Clean Pull + 1 Power Clean + 1 Hang Power Clean B. Partner Workout For Time* 100-75-50-25 Reps Of Wall Ball 20/14#, 10/9' Hang Power…

WOD 4.21.23

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A. E3MOM For 5 Rounds 1RM Front Squat 5 @ 77% 3 @ 87% 1 @ 97% 1 @ 100% 1 @ 102-105% *Take ~10 Minutes To Build To Starting 5 Rep @ 77% Skill Work Pistol Squat Prep and Progression B. For Time 10-20-30-40-50 Reps…

WOD 4.20.23

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A. Super Set 8 Rounds, 20 Seconds On/10 Seconds Off Odd Rounds: Dumbbell Hammer Curl Even Round: Dumbbell Gorilla Row 2 Minute Rest 8 Rounds, 20 Seconds On/10 Seconds Off Odd Rounds: Dumbbell Floor Press Even Round: Dumbbell…

WOD 4.19.23

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A. Super Set Deadlift 3-3-3-3-3 Skill Work Jump Rope Double Under Prep and Progression B. For Time 5 Rounds 20 Alternating Dumbbell Snatch 50/35# 30 Double Under 250M Row

WOD 4.18.23

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  A. E3MOM For 5 Rounds Push Press 5 @ 77% 3 @ 87% 1 @ 97% 1 @ 100% 1 @ 105% B. Time Window Fun Within 8 Minute Window, Complete: 800M Run, Directly Into AMRAP Of 6 Chest-to-Bar Pull-up 6 Push Press 52/34 Rest…

WOD 4.17.23

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A. E3MOM For 5 Rounds Back Squat 5 @ 77% 3 @ 87% 1 @ 97% 1 @ 100% 1 @ 105% B. 12 Minute AMRAP 10 Dumbbell Suitcase Deadlift 50/35 20 Alternating Dumbbell Lunges 50/35 30 Sit-up

Summer Camp 2023!

SUMMER CAMPS start Monday, June 12th, 2023! Spots are still available. Register HERE. Early-bird discounts available: 20% off if you register one month before camp begins. 10% off if you register two weeks before camp begins. CAMP…

WOD 4.16.23

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A. Split Jerk 5-5-3-3-3-1-1-1-1 B. For Time 4 Rounds For Time 20 Wall Ball 20/14#, 10/9' 20 Kettlebell Swing 1.5/1P 20 Burpee

WOD 4.15.23

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"Loredo" 6 rounds for time: 24 Squat 24 Push Up 24 Lunge 400M Run Compare to October 3, 2017