WOD

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2
Jul

WOD 7/3/15

15 min to establish a heavy Hang Power Snatch Then… “WWPF” AMRAP 16 Minutes 100m Run 30 synchronized OHS, 95/63 1oom Run 15 Ring Muscle-ups,...
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1
Jul

WOD 7/2/15

Back Squat 5-5-5 Then: 12 Min Amrap of 10 Push Press 95/63 10 Kettle Bell Swing 53/35 10 toes to rings Post Loads and Times...
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30
Jun

WOD 7/1/15

Snatch Pulls: 4 x 2 (3 sec pause at knee) Then… For Time: 400m Run 21 Deadlifts, 225/153 30 Double Unders 15 Deadlifts 60 DU...
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29
Jun

WOD 6/30/15

15 Minutes to a heavy Hang Power Clean Then…… 12 Bar Muscle Ups 12 Power Clean and Jerk 135/93 9 Bar Muscle Ups 9 Power...
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28
Jun

WOD 6/29/15

Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style. 4 rounds...
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28
Jun

WOD 6/29/15

Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style 30 secs...
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27
Jun

WOD 6/28/15

Reminder: No olympic lift class today.  Coach Ryan is in Minnesota coaching Youth Nationals 10-11 am- Open Gym 11 am- Endurance 5 Rounds 400m Run...
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26
Jun

WOD 6/27/15

8 am- Class 9 am- Class 10-12- Open Gym Bench Press 3-3-3 Then…… Donkey Kong (CFWC Style) 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20...
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