Thursday’s WOD 7/31/14

By Gonzo / July 30, 2014 / Uncategorized / No Comments

Buy In: Deadlift 5 @ 75% 3 @ 85% 1 or more @ 95% *Remember to add 10lbs to your total to base your percentages   WOD: 5 Rounds: 100M Run 10 KB Overhead Walking Lunge 53/35 100M Run 10 KB Overhead Walking Lunge 53/35 15 Toes 2 Bar   Today’s buy in starts with […]

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Wednesday’s WOD 7/30/14

By Gonzo / July 29, 2014 / WOD's / No Comments

Buy In: Every 90 Seconds for 6 Sets (9 Minutes) Clean x 2 *Increase weight after each set WOD: 3 Rounds: AMRAP 3 Minutes: 3 Cleans 155/105 5 Box Jumps (Pause at top, step down) Rest 1 Minute     Today’s buy in will start off with some clean (squat) technique and work.  Every 90 […]

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Tuesday’s WOD 7/29/14

By Gonzo / July 28, 2014 / Uncategorized / No Comments

Buy In: Back Squat 5 @ 75% 3 @ 85% 1 or more @ 95% *Add 10lbs to your last 1 RM WOD: AMRAP 10 Minutes: Ascending Ladder 1/2, 2/4, 3/6, 4/8, 5/10, 6/12. 7/14, 8/16, 9/18, 10/20, 11/22, 12/24 Push Press 115/85 Push-Ups   Today’s buy in will be our back squats.  Remember to […]

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Monday’s WOD 7/28/14

By Gonzo / July 27, 2014 / Uncategorized / No Comments

Buy In: Movement Prep WOD: Helen 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Compare to 7/21/14 Today’s workout is a repeat of last weeks WOD. For those that are on the Xendurance challenge, this will be a good opportunity to test the product. If you didn’t participate in the challenge, […]

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Saturday’s WOD 7/26/14

By Gonzo / July 25, 2014 / Uncategorized / No Comments

Buy In: Movement Prep WOD: 3 Rounds: 5 Minutes: 300M Row AMRAP remaining time: 3 Deadlifts 185/115 5 Push-Ups 7 Air Squats Rest 5 Minutes   Today’s workout consists of 3, 5 minutes AMRAPs.   Each round starts with a 300M Row.  Then, you will immediately jump off and perform as many rounds and reps as possible of […]

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Friday’s WOD 7/25/14

By Gonzo / July 24, 2014 / Uncategorized / No Comments

Buy In: Press 3 @ 70% 3 @ 80% 3 or more @ 90% *Add 5lbs to your last 1 RM to base percentages   WOD: 8 Rounds for time: 200M Run 10 Hang Power Clean  95/65   Today’s buy in will be our press.  We will perform 3 reps at 70, 80 and 90 […]

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Thursday’s WOD 7/24/14

By Gonzo / July 23, 2014 / WOD's / No Comments

Buy In: Deadlifts 3 @ 70% 3 @ 80% 3 or more @ 90% *Add 10lbs to your last 1RM to base percentages   WOD:   50 Double Unders 50 Sit-Ups 25 Toes 2 Bar   40 Double Unders 40 Sit-Ups 20 Toes 2 Bar   30 Double Unders 30 Sit-Ups 15 Toes 2 Bar […]

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Wednesday’s WOD 7/23/14

By Gonzo / July 22, 2014 / Uncategorized / No Comments

Buy In: 5 Rounds: 1 Minute: Max Strict Pull-Up 1 Minute: Max Strict Ring Dips/Dips (EMOM 10 Minutes)   WOD: 3 Rounds: AMRAP 3 Minutes 3 Front Squat 155/105 5 Box Jumps 24/20 * Pause at the top and step down Rest 1 Minute   Today’s buy in will consist of some gymnastic strength elements.  We […]

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Tuesday’s WOD 7/22/14

By Gonzo / July 21, 2014 / Uncategorized / No Comments

Buy In: Back Squat 3 @ 70% 3 @80% 3 or more @ 90% *Add 10lbs to your last 1 RM to base percentages   WOD: 25-20-15-10-5 Push Jerk 115/85 Burpee   Today’s buy in will start with our back squats.  We are performing 3 reps at 70, 80 and 90 percent.  Remember to add […]

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Monday’s WOD 7/21/14

By Gonzo / July 20, 2014 / WOD's / No Comments

Buy In: Movement Prep   WOD: Xendurance Challenge WOD “Helen” 3 Rounds for time: 400M Run 21 Kettlebell Swings 53/35 12 Pull-Ups last performed: 6/2/14   As I am sure most of you know we offer a few products at the gym, but we don’t “sell” any products.  We have only provided products that meet […]

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