Friday 9/16/2022

“Well Rounded” Strength: 5 x (1 + 1 + 1) @ 75%: 1 Power Clean +  1 Push Press + 1 Jerk Metcon: 7 Rounds For Time: 3 Clean and Jerks (155/105) | (115/85) 200m Run 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats TC: 25 Minutes

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Friday 8/26/2022

“Nail Tech” Metcon: AMRAP 8 x 3 Rounds: Buy In: 1,000/800m Row (Each)45 Barbell Reps (115/85) | (95/65)45 Pull Ups | Ring Rows Round 1: Front SquatsRound 2: Push PressRound 3: Thrusters Each member has a rower. All members row the...

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Friday 7/1/2022

“Smoke Alarm” Strength: Thrusters: Build to a Heavy Triple Metcon: Every 2:00 x 15 Rounds: 15/12 Calorie Row AMRAP Remaining Time: 7 Thrusters (75/55) | (55/35) 7 Pull Ups | Bent Over Rows 7 Burpees

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Saturday 6/18/2022

“Mind Games” Strength: Strict Pull-Ups: 2 Sets Max Reps   Rx = Bodyweight Scaled = Banded Metcon: For Time with a Partner: Buy In: 2,000m Run 70 Power Cleans (135/95) | (95/65) 70 Bar-Facing Burpees   You may partition Power Cleans...

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Tuesday 6/14/2022

“Helen” Strength: Every 2:00 x 8 Rounds: Rounds 1 – 2: 3 Power Snatches Rounds 3 – 4: 2 Power Snatches Rounds 5 – 8: 1 Power Snatch   Triples and Doubles do not have to be touch and go Metcon: 3 Rounds for Time: 400m...

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Saturday 6/4/2022

“Do The Math” Gymnastics: 5 x 5 – Weighted Pull Ups: Build up in weight each set (or reduce band size) Score = Heaviest Round Metcon: Every 2:00 x 10 Rounds: 1 Rope Climb | 3 K2E + 3 Strict Pull Ups 15 Wall Balls (20/14)...

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