Monthly Archives: December 2014

Thursday, January 1

No classes today! Get outdoors and have an adventure.

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Wednesday, December 31

Wednesday, December 31  –  MORNING CLASSES ONLY   WarmUp: Run ladder 2 rounds of: 20 one-arm DB snatches (10/side) 15 box jumps 20 V-ups 15  pull-ups   Strength: Deadlift – week #1 – find new estimated max   WOD:  The … Continue reading

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Tuesday, December 30

Tuesday, December 30   Warm Up:  Row 300m Sprint 8 ring dips 12 alt pistols 8 TGUs 2 rope climbs   Strength: Back Squat – week 1 – find new estimated max   WOD: EMOM x 6 Even: 15 wall … Continue reading

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Monday, December 29

Monday, December 29   WarmUp: Run 800 m 10 strict pull ups 10 squat cleans 45/33 bumper push (2 lengths of gym)   Strength: Shoulder Press – week 1 – find new estimated max   WOD: 7 reps of [1 … Continue reading

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Sunday, December 28

Strength Class. Sunday, December 28.   Warm up:  300m Row 2 Rounds: 10 Thrusters 10 Box jumps 5 Strict pull ups 5 Snatch balance.    Drop Snatch 4×3 starting at 40%    Hang Snatch Work up to a heavy single … Continue reading

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