Monthly Archives: November 2013

Sunday, December 1 Class today at 3:30 pm Everyone at home or at the box: 4:30 minute plank hold! (day #23)

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Saturday, November 30   WarmUp: Run 400 m 2 rounds: 10 dual KB thrusters 10 spiderman pushups 10 pistols  5/5 – then 4 min plank hold (day #22)   Hero WOD: “Pheezy” 3RFT 5 front squats (165/105) 18 pull-ups 5 … Continue reading

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Friday, November 29  – 8 AM and 9 AM classes ONLY   WarmUp: Run 400m or Row 500m 50 m KB carry 15 KB SDLHP 10 man-makers – then 4-min plank hold (day #21)   Strength:  Snatch (or missing lift) … Continue reading

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NO classes tomorrow (Thursday).  Friday classes at 8 am and 9 am ONLY.   Wednesday, November 27   Warm Up: 75 DU/ 225 single unders 20 KB crossover lunges 15 dual KB cleans 15 box jumps 10 HSPU  – then … Continue reading

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Tuesday, November 26   Warm Up: 500 m row 2 rounds: 10 diamond push ups 10 MB cleans 10 T2B 10 dips – then 3:30 min plank hold (day #19)   Strength: Snatch – week #8   WOD: 10-minute AMRAP … Continue reading

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