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WOD

9
May

Wednesday 5-10-17

WOD OPEN “DT” 5 Rounds: 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Push Jerks (155/105#) PERFORMANCE 5 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Push...
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8
May

Tuesday 5-9-17

WOD OPEN & PERFORMANCE & FITNESS 4 Rounds of: 15 Burpee Box Jumps (24/20″) 20 Calorie Row 15 KB Swings (53/35) 200m Run For Time Scheduling announcements: Memorial Day, Monday May 29th,...
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7
May

Monday 5-8-17

WOD OPEN – PERFORMANCE – FITNESS 27-21-15-9: Power Snatch (75/55#) Wallballs (20/16#) Calorie Row For Time Scheduling announcements: Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!
6
May

Sunday 5-7-17

Open Gym 10AM to Noon Suggested WOD 10-8-6-4-2: Bench Press (135/95#) Strict Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press (135/95#) Strict Pull-ups For Time Scheduling announcements: Memorial Day,...
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5
May

Saturday 5-6-17

Scheduling announcements: Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!! 8AM Bootcamp 830AM Cycle 9AM Team WOD HERO WOD “Miron” (Mirosław Łucki) 5 Rounds of: 800-meter...
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4
May

Friday 5-5-17

WOD “OPEN & PERFORMANCE” 3 Rounds: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar “FITNESS” 3 Rounds: 12 Power Cleans (115/80#) 12 Pull-ups 12 Jerks (115/80#)...
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3
May

Thursday 5-4-17

WOD “OPEN & PERFORMANCE” AMRAP 20: 10 Kettlebell Swings (70/53#) 10 Box Jumps (24/20″) 10 Burpees 200m Run “FITNESS” AMRAP 20: 10 Kettlebell Swings (53/35#) 10 Box Jumps (24/20″) 10...
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2
May

Wednesday 5-3-17

WOD “OPEN & PERFORMANCE” Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Squat Snatch – Build to a Heavy Single “FITNESS” Overhead...
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