WOD 1/23/20
WOD 1/23/20

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   For Time:   30 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Overhead Squats 20 Box Jumps 10 Overhead Squats 30 Box Jumps   Post Loads and Times to Zen and Comments:  

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WOD 1/22/20
WOD 1/22/20

Close Grip Bench Press: 3×6 Weighted Strict Pull-ups: 3×3   Then   “Grace” 30 C&J, 135/93   Then….   MidLine Mania Cash Out: 3 min plank 2 min handstand hold 1 min L-sit  

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WOD 1/21/20
WOD 1/21/20

39 of the best minutes of your lives-Running clock, no break in between AMRAP 13 Minutes-What I like 5 Snatches 135/93 5 Bar Muscle Ups AMRAP 13 Minutes-What I hate 10 Cal Bike 15 KB Swings 70/53 20 Wall Balls AMRAP 13 Minutes- What I love 39 Burpees 39 Pullups Ain’t nothin’ but a peanut!

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WOD 1/20/20
WOD 1/20/20

Back squats 6RM then 2×6@93%   Then…   25 min clock Row 5x500m or bike 5x 30/20 cal Accumulate 100 bicep curls 45/33 during rest periods or when completed.

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Endurance WOD 1/19/20
Endurance WOD 1/19/20

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am-Yoga with Brantlee Endurance WOD: AMRAP 40 Minutes 500m Row 75 Double Unders 30 Medicine Ball Cleans 20/14 20/15 Cal Bike 20/15 Cal Ski *Must accumulate either 100 Burpees or 200 Jumping Squats throughout*    

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WOD 1/18/20
WOD 1/18/20

15 Minutes to a Heavy Clean Then….. The Tolbert 27 Chest to Bar Pullups 27 Squat Cleans 135/93 27 Burpee Box Jumps 24/20 Happy 27th birthday to TJ!!!

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WBPF 1/17/20
WBPF 1/17/20

With a 35 Minute Running Clock: Partner Snatching Elizabeth 42-30-18 Hang Snatches 115/83 Ring Dips Then…. Partner Annie 100-80-60-40-20 Double Unders Sit Ups Then….. With Remaining Time, AMRAP Relay: 2nd partner can start when 1st partner finishes bike, cannot pass partner 10/7 Cal Bike or Ski 15 Burpees 1 Rope Climb 18′ Crossfit Games Partner

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WOD 1/16/20
WOD 1/16/20

Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then For Time: 400 Meter Run 40 Wall Balls 10 Strict HSPU 300 Meter Run 30 Wall Balls 8 Strict HSPU 200 Meter Run 20 Wall Balls 6 Strict HSPU 100 Meter Run 10 Wall Balls 4

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WOD 1/15/20
WOD 1/15/20

Close Grip Bench Press: 3 x 8 (increase weight from last week) Weighted Strict Pull-ups: 3 x 3   Then… For Time 50′ OH Walking Lunge, 50/35 21 Toes 2 Bar 21 Box Jumps, 24/20 50′ OH Walking Lunge 18 T2B 18 Box Jumps 50′ OH Walking Lunge 15 T2B 15 Box Jumps 50′ OH

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WOD 1/14/20
WOD 1/14/20

EMOM 7 Minutes- Work up heavy in the complex 1 Clean 1 Hang Clean 1 Jerk Then….. Happy 33rd Birthday to Aaron Flythe! 11 Rounds 3 Ring Muscle Ups 3 Power Cleans 185/123 3 Jerks

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WOD 1/13/20
WOD 1/13/20

Back Squat 8RM with 2 sets x 8reps @ 95% of 8rm Then… 4 rds Kettlebell complex Complete 5 reps single arm each side with each movement. 53/35 Swing Snatch Clean Front rack Squat Push Press

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Endurance WOD 1/12/20
Endurance WOD 1/12/20

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 30 Minutes 800m Run or 1000m Row 30 Burpees 20 Cal Bike or Ski 3 Rope Climbs or 15 Pullups or Ring Rows        

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