Monthly Archives: December 2012

Monday, December 24 @ 3:00

Merry Christmas! This WOD is for any of the crew who can show up for 3:00 workout. We can only stay until 4:30 Strength: 3 sets of 5 Bench Press @ 60%, 70% and 80% Met-Con WOD: AS MANY ROUNDS … Continue reading

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Tuesday, December 18

Okay, team, tonight is going to be a fun workout done with a partner. It is done in conjunction with the song, “The 12 Days of Christmas” so, 1st Day: 1 Power Clean; 2nd Day: 2 Dips and 1 Power … Continue reading

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Tuesday, December 11

Warm-up: run 2 laps of hallways 20 jumping jacks crusher grip KB box squats – 10 reps crusher grip KB reverse lunge – 10 reps Strength: EMOM for 6 minutes: 3 reps of Push Press (about 75% of max) Met-Con … Continue reading

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Monday, December 3

  Warm-up: run 1 lap of halls 5 reps of the Bear Complex For time: 20 Wall ball shots 20 Sit-ups 20 Box jumps 20 Push-ups 115/65 pound Clean, 20 reps 20 Double-unders (Or 180 skips) 20 Thrusters, 25/14 pound dumbbells … Continue reading

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