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  • 23OCT
    9 Comments
    Interval Christine

    Interval Christine

    Strength: Overhead Squat 5 Sets of 2 Reps (across)   WOD: “Interval Christine” 3 Rounds:  (each Round for individual time) 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20)   Rest as needed between Rounds. You have 25 minutes to complete the WOD. Clock will be set for 25 minutes.   Keep track of your own start and end

  • 22OCT
    35 Comments
    Lambada

    Lambada

    Strength: Back Squat 2 to 3 Sets of 8 to 12 Reps (70%)   WOD: “Lambada” 15 Power Snatches (95/65) or 50% 100 Double-Unders 12 Power Snatches (115/80) or 60% 100 Double-Unders 9 Power Snatches (135/95) or 70% 100 Double-Unders 6 Power Snatches (155/105) or 80%   Extra: Snatch A. Snatch Grip Push Press from behind

  • 21OCT
    46 Comments
    Walking Dead

    Walking Dead

    10 Days to Halloween!  Do you have your costume ready? We’ll have an announcement for our Halloween plans in the next couple of days!   Strength: The Suffering Complex 1 Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead Build to a Heavy Set   WOD: “Walking Dead” EMOTM x 20 Minutes Odd: 18 Walking

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