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September 1st 2019

Schedule Notice: Monday September 2nd Labor Day 9am WOD only! Strength and Conditioning Metcon: EMOM 10 1. Max KBS 53/35# 2. 12/9 Cals of choice rest 3 EMOM 10 1. Max Bench Press 135/93 2. 12/9 Cals of Choice rest 3 EMOM 10 1. Max Plate Overhead Lunge 45/25 2. 12/9...

August 31st 2019

Strength and Conditioning In teams of 2 get as far as possible in 30 min… 100 Wall balls 20/14 100 American KB Swings 70/53 800m Run 80 Sit-Ups 60 Pull-Ups 60 Lateral Barbell Burpees 40 Cleans 115/73 40 Jerks 115/73 20 Snatches 115/73 20 Muscle-Ups If you finish...

August 30th 2019

Strength and Conditioning Metcon 4 Sets: 10 Close Grip Bench Press (Climbing) immediately into; 300m row for time -Rest 2min. After Each Round- *Those 300s need to be HARD. Put your fastest time in for your score and let’s see what we everyone throws down. *May...

August 29th 2019

Strength and Conditioning Metcon EMOM 28 Min. 1) 60 Double Unders Min. 2) 15/12 Cal Assault Bike Min. 3) 2 Rope Climbs Min. 4) 6 Deadlifts (Climbing) *RX+ is Legless rope climbs *Make the deadlifts challenging on the first set. *Score is deadlift weight Accessory Work...

August 28th 2019

Strength and Conditioning Strength: Push Press 5 Working sets. (Do not count warm ups) *In between each set complete 20 Heavy Russian KB Swings. Try a heavier then normal KB today! Metcon: For Time: 20 min cap 80 air squats 70 push-ups 60 alt. db snatches 50/35 50...