WOD

3/10/17

Open workout 17.3 Morning classes 5am/9am/10am Friday night lights heats start at 4:30! Men’s and women’s weights
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3/9/17

Join us for the 17.3 announcement!!! This Friday and next Friday we have scheduled a professional photographer to capture all your lovely pain faces!!!!! so make sure you’re camera ready!! Strength Power clean and push Work to a heavy single Metcon: 4 rounds 400m run 10 T2B 15 b
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3/8/17

Strength Bench press 10@60% 8@ 65% 4@70% 3@80% 2@90% Metcon AMRAP 12 min 20 Kb snatch (hang 10 each arm)(53/35) 20 Oh lunge (10 each arm) 40ft sled push (one way, heavy) Core: 10min EMOM 10 abmats 30 double unders
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3/7/17 Comp

Competition Class Barbell Snatch complex Floor Hang Power position (All squat) Work to a max complex In 7-8 sets Strength Front Squat 5×5 @75% Metcon 10 Squat Snatch (135/95) 20 C2B Pull up 10 sq Snatch (155/105) 20 HSPU 10 Squat Clean (185/125) 15 Bar m-up 10 Squat Clean (225/14
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3/7/17

Strength: Snatch complex Floor Hang Power position (All squat) Work to a max complex In 7-8 sets Metcon 10 Squat Snatch (115/75) 20 C2B Pull up 10 sq Snatch (135/95) 20 HSPU 10 Squat Clean (155/105) 15 Bar m-up 10 Squat Clean (185/125) 15 deficit hspu (6in/4in) 22 min cap Abbey’
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3/6/17

Strength: Back squat 10@60% 8@65% 4@70% 3@80% 2@85% Metcon: 17 min clock 50 wall balls (20/14) 25 S20H (95/65) 50 double unders 25 cal Row 2 rounds Then Max ring m-ups in remaining time! Modify to ring dips Score = total reps
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3/4/17

8am members Class (17.2) 9am FREE SATURDAY! 10am 17.2 heats Metcon 3RFT 30 wall balls 30 kb swings 30 box jumps 30 DB push press 30 cal row 30 push ups 40 min time cap
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3/3/17

Happy Birthday Amber Gretsch!! Metcon: Open workout 17.2 Who’s ready for their first Bar M-up!!????
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3/2/17

Take note that workouts on Thursdays during the open are low intensity and low volume. You as athletes are responsible for doing only what you want to do in order to perform your best in the Open workouts on Friday. Strength Clean from Blocks 6 x 3 Work to a heavy clean triple in 6 se
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