WOD

Workout Of the Day

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Monday, April 24th, 2017

Monday, April 24th - Strength:  Squat Waves E1:30MOM - Based on 1RM back squat 0:00 – 6 Back Squats @ 63% of 1RM Back Squat 1:30 – 4...

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Saturday, April 22nd, 2017

Workout of the Day: "Heavy Dirty Soul" 5 rounds for time: 27 double unders 21 calorie row 15 burpees 9 calorie bike -Rest 1 minute -From Daybreak CrossFit...

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Friday, April 21st, 2017

Strength: Push press 4 x 6 across (E2:00MOM)   Workout of the Day: “Optimus Prime” AMRAP 7: Wallballs (20/14) – Females to a 9′ Target *On the Minute, starting on...

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Thursday, April 20th, 2017

Strength:  Squats - Percentages based off of 1RM front squat. With a running clock: Minutes 1-7 “On the Minute” – 2 Pausing Back Squats @ 55% of...

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Wednesday, April 19th, 2017

Strength:  Power clean + power snatch Every 30 Seconds x 12 Reps – 1 Power Clean @ 50% of 1RM Clean and Jerk Rest 3:00 Every 30...

2017 Nutrition Challenge
Tuesday, April 18th, 2017

Workout of the Day: “Leap of Faith” 4 rounds for time of: 15 box jumps (36/30) 400 meter run -Compare to 9/2/15   Cash out:  15 minute recovery bike or row...

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Monday, April 17th, 2017

Strength:  Squat Waves E1:30MOM - Based on 1RM back squat 0:00 – 6 Back Squats @ 60% of 1RM Back Squat 1:30 – 4 Back Squats @ 65% of...

Holiday Hours
Saturday, April 15th, 2017

Workout of the Day: "Sangria" For time: 400 meter run, 21 calorie Assault bike 400 meter run, 21 barbell facing burpees, 400 meter run, 21 overhead squats (95/65) 500...

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Friday, April 14th, 2017

Strength:  20RM shoulder to overhead (15 minutes to establish) Workout of the Day: "Face Value" 21-18-15-12-9-6-3 reps for time of: KB swings (70/55) Toes to bar Box jumps (24/20)...

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Thursday, April 13th, 2017

Workout of the Day: "Mind Blown" In teams of 3, perform the following for time: 15 rope climbs 400 double unders 150/100 ring dips 100 power cleans (155/105) 15 rope...