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Category Archive for: ‘Workout of the Day’

Thursday 1.10.19

Thursday 1.10.19 5 Rounds 400 M Run 14 Back Rack Walking Lunges 55/75 10 Hollow Rocks 1 Min Rest Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks. AM crew, dress warm!

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Wednesday 1.9.19

Wednesday 1.9.19 Teams of Three 15 Minute AMRAP 15 Pull-Ups 15 Deadlifts 205/145 15 Burpees over the Bar Row for Calories Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks.  Look for the coach’s car on the right side of the building. AM crew, …

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Tuesday 1.8.19

Tuesday 1.8.19 10 Minute AMRAP 10 DB Hang Cleans 35/20 10 DB Front Squats 10 DB Push Press Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks.  Look for the coach’s car on the right side of the building. AM crew, dress warm!

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Monday 1.7.19

Monday 1.7.19 Back Squat 3 x 3 @ 95% Then 4 rounds 35 Double Unders 6/4 Strict pull ups 20 KB Swings 53/35 5 Box Jumps 30/24 Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks.  Look for the coach’s car on the right …

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Friday 1.4.19

Friday 1.4.19 Fran Time to break in the new gym with the original benchmark WOD 21 – 15 – 9 Thrusters 95/65 Pull Ups Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks.  Look for the coach’s car on the right side of the …

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Thursday 1.3.19

Thursday 1.3.19 4 Rounds Shuttle Sprint Front Squat w/heavy ball or sand bag 8 GHD Hip Extensions 8L/8R Step Ups – Heavy Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks.  Look for the coach’s car on the right side of the building. AM …

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Wednesday 1.2.19

Wednesday 1.2.19 7 Rounds Every 2 Minutes 10 Push Press 115/75 10 Bar Facing Burpees Over Bar Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks.  Look for the coach’s car on the right side of the building. AM crew, dress warm!

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Tuesday 1.1.19

Tuesday 1.1.19 Happy New Year! Classes at 11AM and 1PM Teams of Two 20 Minute AMRAP 400 M Run 20 Deadlifts 205/145 20 Box Jump Overs 24/20 20 Toes to Bar Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks.  Look for the coach’s …

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Monday 12.31.18

Monday 12.31.18 Back Squat 3×3 @ 90% Then 4 Rounds 35 Double Unders Strict/Negative Pull Ups – Strict 7/4, Negative 5 6/6 DB or KB Lunges – Heavy 6/4 Weighted Push-Ups Not for time. Good form on all movements. Regular Class Schedule Monday. Tomorrow is the first day in our new location, 18 W Stewart (the SOS pear building). Park …

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Friday 12.28.18

Friday 12.28.18 18 Minute EMOM 200M Run 3 Deadlifts 275/185 10 DB Push Press 35/20

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