Friday 11/11/2022

“Negative Nancy” Strength: 5 x 3 – 1 ¼ Back Squat @ 50% Metcon: For Time: 21 Overhead Squats (95/65)(65/45)800 Meter Run18 Overhead Squats (95/65) (65/45)600 Meter Run15 Overhead Squats (95/65) (65/45)400 Meter Run12 Overhead...

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Tuesday 11/08/2022

“The Sims” Strength: 5 x 3 No Touch Deadlifts @ 60% Metcon: 10 Rounds For Time: 5 Double Unders | 10 Single Unders15 AbMat Sit-ups200 Meter Run10 Double Unders | 20 Single Unders15 AbMat Sit-ups200 Meter Run….50 Double Unders |...

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Thursday 10/13/2022

“Farmer’s Market” Strength: 10 Sandbag Throws (Men: 20lb; Women: 10lb)Goal: Furthest Distance Metcon: For Time: 400 Meter Sandbag Carry40 Burpees to a Target100 Meter Farmers Carry800 Meter Run30 Strict Pull-ups | Banded Pull...

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Tuesday 10/4/2022

“Me, Myself, and I” Plank Circuit: 1:00 Each W/ 0:30 RestLow PlankSide Plank LeftSide Plank RightReverse PlankHigh Plank Metcon: 4 Rounds For Time: 50 Air Squats400 Meter Run30 Abmat Sit-ups20 Dumbbell Snatches (50/35) | (35/20)10...

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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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Tuesday 9/13/2022

“Pyramid Scheme” Strength: 5 x 3 Hang Power Snatches @ 60% Metcon: For Time: 20 Double Unders + 2 Hang Snatches (115/85) | (75/55) 40 Double Unders + 4 Hang Snatches 60 Double Unders + 6 Hang Snatches 80 Double Unders + 8 Hang...

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Friday 9/9/2022

“Smoke & Mirrors” Strength: Strict Press – Build to Heavy 5 Metcon: AMRAP 10: 200m Run 10 Kettlebell Swings (70/53) | (53/35) Rest 5:00 AMRAP 10: 500/400m Bike 5 Tire Flips | Power Cleans (95/65)

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