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29 Jun

Posted at 21:51h in WOD

8:30am Lite n Tite 10 min AMRAP 50/40 cal bike Buy-in then, DB clusters for reps (35/25) Rest 3 min 10 min AMRAP 50/40 cal row Buy-in then AMRAP 10 BJ overs 10 DB Snatch (50/35) Rest 3 min 10 min...

28 Jun

Posted at 20:00h in WOD

Strength: Tall Jerk Drills w/ pvc or light bar then, E2M for 18 min Split Jerk 3-3-2-2-2-1-1-1-1 (rack OK) WOD: For time: 800m run 30 Burpees 400m run 20 Burpees 200 m run 10 Burpees Finisher: 2 min Hollow...

27 Jun

Posted at 21:11h in WOD

Strength: E2M for 18 min Hang Power Clean 3x3 Hang Squat clean 6x2 WOD: 9 min AMRAP 1000m row buy-in Back Squat for reps @ BW Lv1: 50% BW Lv2: 70% BW (Off rack is OK) See week program...

26 Jun

Posted at 21:05h in WOD

Skill: Rope climb technique, with and without legs WOD: Part A: 7 min AMRAP 1 legless rope climb/4 rope walks 14 alternating pistols Rest 3 min Part B: 7 min AMRAP 7 C2B pull-ups 14 OH Plate Lunges (45/35) Rest 3...

25 Jun

Posted at 20:53h in WOD

Hero WOD: “McGhee” 30 min AMRAP 5 Deadlift 13 Push-ups 9 Box jumps 24/20” Lv1: 155/105 Lv2: 225/155 Lv3: 275/185 6pm Lite N Tite Strength: 5 x 8-10 KB/Db single Leg RDL WOD: 20 min AMRAP 400m run + 1RD Cindy 400m run + 2Rd...

24 Jun

Posted at 20:00h in WOD

Strength: Alternating EMOM 10 -Strict Press 5x3 start at 80% -Seated box jump x3 @ high WOD: 10 min AMRAP Offense/ Defense with a Partner: Def: 10/8 cal bike Off: KB hang power clean + pp (one...

23 Jun

Posted at 20:00h in WOD

Granite Games WOD 4 8 min cap 3-6-9-12-9-6-3 Hang squat clean 135/95 Bar facing burpees Lv1: 75/55 Lv2: 115/80 See WOD standards HERE. Strength: Front Squat 5x3 @ 75% or more Every 2 min Log your scores on Beyond the Whiteboard Don't...

22 Jun

Posted at 20:00h in WOD

This Saturday we are hosting OUTWOD for PRIDE Weekend! Schedule of the day: 8:30am Lite N Tite 10:00-11:30am OUTWOD (sign-up here) 11:30 am Barbell Club 8:30am Lite N Tite For time: 1K row 2 min rest 3...

21 Jun

Posted at 20:00h in WOD

Strength: 20 min: Snatch High Pull 3x2 @ 75% of snatch Snatch Pull 3x2 @ 90-100% WOD: “Karabel” 10rds 3 Power Snatch 135/95 15 Wall balls (20/14) *20 min cap* Lv1: 75/55 Lv2: 105/70 (Karen + Isabel...

20 Jun

Posted at 20:00h in WOD

This Saturday we are hosting OUTWOD for PRIDE Weekend! Schedule of the day: 8:30am Lite N Tite 10:00-11:30am OUTWOD (sign-up here) 11:30 am Barbell Club Strength: Alternating EMOM 10 min -Strict Press x5 (Start at 75%) -3...

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