WOD 7/14/20
WOD 7/14/20

EMOM 10 Minutes 1 Clean 1 Hang Clean 1 Jerk Then…….. 3 Rounds- 2 Minute Bike Max Cal 2 Minute Max Squat Cleans 165/103 *Rest 2 Minutes between rounds Virtual WOD: 7am, 12 Noon, 6pm a. Cossack Squat to Strict Press 3×15-20 per side b. Chair Dip 3×15 (weighted if possible) Then….. AMRAP 14 Minutes

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Endurance WOD 7/12/20
Endurance WOD 7/12/20

AMRAP 35 minutes-Movements can be done in any order every round 800m Run 100 Double Unders 100 Lunges 50 Jumping Jacks 50 Pushups *Must Bike 100/70 Cal (can be broken into sets) at some point during workout Happy birthday to endurance regular, Trish!!  

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WOD 7/9/20
WOD 7/9/20

15 Minutes to a Heavy Hang Snatch Then……. The Squirt 5 Rounds 12 Snatch Grip Deadlifts 115/83 9 Hang Power Snatch 6 OHS Happy birthday, Squirt!!!   Virtual WOD: 7am, 12 Noon, 6pm 100 Bicep Curls 10 I,T, Y every time you break Then……. Tabata Something Else-8 Rounds of each movement Pushup Sit Up Air

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Fit4All 7/9/20 9am- Bring a Friend Free
Fit4All 7/9/20 9am- Bring a Friend Free

Emily-45 Minute Cap 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the

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WOD 7/7/20
WOD 7/7/20

15 Minutes to a Heavy Power Clean Then……. Lucky 7s -Happy 70th Birthday to Nancy!!!! 7 Rounds 7 Deadlifts 135/93 7 Power Cleans 135/93 7 Chest to Bar Pullups 7 Cal Bike or Ski 7 Burpees Over Bar (Sorry, Nancy)   Happy 70th birthday, Nancy!!!! Virtual WOD: 7am, 12 noon, 6pm a. Handstand Hold 3×90

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Endurance WOD 7/5/20
Endurance WOD 7/5/20

8am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique 10:15am- Endurance WOD Endurance: AMRAP 12 Minutes: Sprint 100m Walk 100m AMRAP 12 Minutes 50 Double Unders 20 DB Cossack Squat Thrusters 10 Burpees over DB AMRAP 12 Minutes 10 Toes through ring or Toes to Bar 20 Russian Twists (medball, plate, dumbbell) 30 V Ups

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4th of July WOD 7/4/20 7:30am and 9am-Hero WOD
4th of July WOD 7/4/20 7:30am and 9am-Hero WOD

Choose your Hero:  Murph or Tumilson Tumilson 8 Rounds 200m Run 11 Burpee DB Deadlifts 55s/35s (need 2 dumbbells) U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in

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WOD 6/30/20
WOD 6/30/20

a. RDL 5-5-5 b. Floor Press 5-5-5 Then….. *Rx=done in order, scale=broken into sets 61 Pushups 61/45 Cal Bike 61 Box Jumps 24/20 61 Deadlifts 165/113 Happy 61st birthday to Karla K!!! Virtual WOD: 7am, 12 Noon, 6pm a. SA Pec Fly 3×15-20 b. Stiff Leg Deadlifts 3×20 Then……… 5 Rounds 10 HSPU 20 Box

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Fit4all 6/30/20-9am
Fit4all 6/30/20-9am

AMRAP 30 Minutes 30 Pushups 30 Cal Bike 30 Box Jumps 24/20 30 Weighted Backward Lunges off of a plate 35/25lbs *Must run 1 mile at some point during workout*  

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