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Warm Up: Coaches Warm Up Strength: 1RM Front Squat Work Capacity: "Fran" 21 - 15 - 9 Thrusters @ 42.5/30 Pull Ups ...

25 April, 2019 /

Warm Up: Coaches Warm Up Strength: 10RM Deadlifts Work Capacity: 16min EMOM 1 - 4 - 8 Strict Pull Ups 2 - 10 - 12 Cal AB 3 - 4...

24 April, 2019 /

Warm Up: Coaches Warm Up Strength: 1rm Bench Press Accessory Work 3 x 12 DB Floor Flys 3 x 20 x Banded Push downs 3 x 12 DB Lateral Raises ...

23 April, 2019 /

Team Tuesday Warm Up: Coaches Warm Up Strength: 4x 6 x Romanian Split Squats (each Leg) Partner WOD For Time 200m run + 40 x Burpees 200m Run + 80 x Box...

22 April, 2019 /

Team WOD In Teams of 3 5rds - max reps on each station Max Cal row Max Burpees Max Db Box Step Overs Max Strict Pull Ups Rest Score is total reps for each...

19 April, 2019 /

Warm Up: Coaches Warm Up Strength: 4x 8 x Barbell Split squats - each side SS 10 x BW Jump Squats Work Capacity: 15 min AMRAP - steady pace 1 x Lap Run...

18 April, 2019 /

Warm Up: Coaches Warm Up Strength: 4 x 8 x Bench Press SS 8 x Deadlifts Accessory: 3 x 15 x barbell Curls 20 x Banded push downs ...

17 April, 2019 /

Warm Up: Coaches Warm Up Strength: OHS Mechanics Work Capacity: For Time 15 x OHS @ 60/40 20 x Pull Ups 12 x OHS 15 x C2B Pull Ups 9 x...

16 April, 2019 /

Team Tuesday Warm Up: Coaches Warm Up Partner WOD - "C&C" 2019 Buy In: Row 2019m 65 x TTB 65 x Sync Burpees 4 x Lap run Cash Out: 18...

15 April, 2019 /

Warm Up: Coaches Warm Up Strength: 4x 15 x Strict Press @ 20/15 15 x DB Bent over flys Work Capacity: 3RFT - 13min Timecap 1 x lap Run 20 x Medball cleans...

14 April, 2019 /
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