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 7/8/20
WOD 7/8/20

RDL: 3 x 5 (increase weight from last week) 1/2 Kneeling SA Arnold Press: 3 x 10-15   Then…   14 Min Ladder (3-6-9-12-15-18…) Toes 2 Bar Thrusters, 95/63 EMOM 15 Double Unders   Virtual 6am / 4pm 1/2 kneeling SA Arnold Press: 3 x 10-15 Wall Sit: 3 x 1:00   Then… 14 min

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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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WOD 7/6/20
WOD 7/6/20

Back Squat: 5-5-5   Then…   15 Min AMRAP 30 Wall Ball Shots, 20/14 30 SDHP, 75/53 30 Box Jumps, 24/20 30 Push Press, 75/53   ——————————————————— Virtual 6am/4pm Bulgarian Split Squat: 3 x 10-12 Side Plank Holds: 3 x 1:00 (add weight if necessary) Then… Complete 2 Rounds of…21-15-9 Goblet Squat SDHP Push-up  

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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 7/3/20
WOD 7/3/20

10 min AMRAP 5 Strict Pull-ups 10 Front Rack Step-ups, 53/35 15 Supine Skull Crushers, 50/35   ——–2 min rest———-   10 Min AMRAP 24 cal Ski or Bike 12 HSPU   ———2 min rest————-   10 Min AMRAP 30 SA Alt Kb Swing, 53/35 20 Sit-ups 10 Burpees   Virtual 6am + 4pm 10

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WOD 7/2/20
WOD 7/2/20

15 Minutes to a heavy Clean Then…… 6-5-4-3-2-1 Muscle Ups Squat Clean 185/133 Virtual WOD: 7am, 12 noon, 6pm a. Bent Over Row with 2 second pause 3×10-15 b. Floor Press 3×10-20 Then…… 21 Wood Choppers, rt 21 Wood Choppers, lt 50 Jumping Squats 15 Wood Choppers, rt 15 Wood Choppers, lt 50 Jumping Lunges

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WOD 7/1/20
WOD 7/1/20

10 Min EMOM 1 Snatch + 1 Hang Snatch   Then…   4 min AMRAP 400m Run Max Wall Ball Shots, 20/14   ———2 min rest———–   4 min AMRAP 400m Run Max DB Snatches, 50/35   ———2 min rest————   4 min AMRAP 400m Run Max OHS, 95/63   Virtual WOD (6am / 4pm)

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