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Latest Workouts

12/19/2014

Strength Push Jerk Work to 5RM Conditioning 10m AMRAP 15 Wall Balls (20/14) 12 Box Jumps (24/20) 9 Pull Ups (Adv: Chest to Bar) Extra Set 5RM Weighted Pull Up

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12/18/2014

Thursday Open Gym There is no AM Open Gym tomorrow. PM hours are from 5pm – 7:30pm. Holiday Hours 12/24: 6am, 7am, 9:30am, 4:30pm classes only, no 5:30pm or 6:30pm 12/25: Closed 12/26: 10am 12/31: 6am, 7am, 9:30am, 4:30pm classes only, no 5:30pm or 6:30pm 1/1: Closed 1/2: 10am

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12/17/2014

Strength Overhead Squat Work to heavy single Conditioning 21-15-9-15-21 Power Cleans (135/95) Push Ups 20 Double Unders after each set (Adv: 40) 20m Time Cap Extra 6 Rounds Unbroken Muscle Ups at 60% of max reps Rest as needed between sets I like the progressions in the video below, but ignore the elbows out –

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12/16/2014

Skill 2 Rounds 10 Unbroken Wall Balls (30/20), followed immediately by Max Unbroken Wall Balls up to 20 (20/14) 2m Rest Conditioning 3 Rounds 20 KB Swings (53/35) 20 Box Jump Overs (24/20) 20 Burpees 20 Calorie Row 30s Rest Between Rounds

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12/15/2014

Strength Front Squat 3×2 Across Conditioning Open WOD 13.4 7m AMRAP 3-6-9-12… Clean and Jerk (135/95) Toes to Bar Extra Work to Clean and Jerk Single

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12/13/14

Schedule Remember, there is an 8am WOD and a 10am WOD today – the 8am will be to celebrate Meredith and Ryan’s wedding day!! Today’s workout is a repeat of the first day they met last year. 9am Barbell 2RM Clean and Jerk Skill 3 Rounds NFT 8-10 Handstand Push Ups 30 second L-Sit (Ring/Bar/Box)

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