Monthly Archives: December 2011

Saturday 111231-HaPpY nEw YeAr

    WOD: “Benchmark Saturday”We decided to make it a New Year’s Tradition! It was great last year in the snow this year the weather will be a lot nicer! Hope to see you all for the final WOD of … Continue reading

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Friday 111230

Strength/Skill: 3 Sets:  Front Squat  x 3 @ 90% of 1RM   WOD: “Benchmark Friday” COE 10 Rds For Time:  95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the … Continue reading

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Friday 111230 Essentials

Skill: Clean w/ PVC Clean RDL Clean RDL to Power Shrug Clean RDL to High Pull Muscle Clean Power Clean WOD: 2 Rounds: 90 Seconds Box Jump 90 Seconds Rest 90 Seconds Max Rep Push Up 90 Seconds Rest Score … Continue reading

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Thursday 111229

Strength/Skill: 3 sets: Barbell Weighted lunge x 8-10 ea Barbell bent over row x 8-10 @ 2111 Partner assisted leg throws x 15-20 WOD: AMRAP in 10 minutes Wall Balls 30 seconds on 30 seconds rest Double Unders 30 seconds … Continue reading

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Wednesday 111228

Strength/Skill: 3 Sets: DB Ground to Overhead x 10-12 Good Morning x 6-8 Comp Athletes: 4 sets: Power clean x 2-3(heavy) Rest 20 sec Deadlift x 3-4 @ 85% Rest 2 min WOD:      “Helen” 3 Rounds for Time: 400 meter … Continue reading

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Tuesday 111227

Strength/Skill:  Split Jerk Technique WOD: 2 Rounds For Reps/Load: AMRAP in 90 Seconds Burpees Rest 90 Seconds 90 Seconds Max Weight Split Jerk Rest 90 Seconds Score Total Buprees and Max 1 Rep.  Post Score to Comments. Additional: Iron Shoulder Series

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Monday 111226

Reminder class times for today are at 8:30 and 9:30 am. WOD 3 Rds For Time: 100 Double Unders 75 Squats 50 Sit Ups 25 Pull Ups

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Weekend Schedule

We will have normal open times for Saturday at 8:30 and 9:30 am.  As for Monday we will only have two classes available, at 8:30 and 9:30 am.  We hope to see everyone before Christmas, but if not we wish … Continue reading

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Saturday 111224

Strength/Skill:   WOD: 3 Rounds For Time: 40 Double Unders 30 Kettlebell Swings (53, 35) 20 Ring Push Ups Additional: Tabata Hollow Rockers

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Friday 111223

Strength/Skill: 4 Sets: 2 Position Power Snatch (Mid Thigh, Floor) x 1 ea Box Jumps x 6-8 WOD: Isabel For Time: 30 Power Snatches Additional: 3 Sets: V-Ups x 12-15 Wt. Hip Ext x 20-25

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