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1Apr19

Workout of the Day: 1. Lunge, Overhead, 2 rep max (alt legs) 2. 1 min, max GHD Sit Ups 3. Lunge, Front Rack, 2 rep max (alt legs) 4. 1 min, max GHD Sit Ups 5. Lunge, Back Rack, 2 rep max (alt [...]

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29Mar19

Workout of the Day: Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats “Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s [...]

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28Mar19

Workout of the Day: 6 rounds, of: 6 Dumbbell Snatches, L 6 Dumbbell Snatches, R 36 Double Unders Rx+ = 50/35 Rx = 40/20 & Single Unders “People ask me, ‘what do I do for abs?’ I tell them, [...]

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27Mar19

Workout of the Day: Part 1: Assault Bike Challenge (Calories) 1 min, max Calories Part 2: Back Squat (3 rep max) “Industry, ardor, courage and suffering are qualities that are needed to get [...]

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26Mar19

Workout of the Day: Filthy Fifty 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall [...]

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25Mar19

The final workout of the 2019 season is upon us! As usual, we get to end with Thrusters and Pull-Ups. Those of you who have been around awhile are aware of the unique ability of this combo to [...]

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22Mar19

Again, no WOD posting here…I’ll post something in Wodify after CF releases the final workout of the Open season! “Hiding from your weaknesses is a recipe for incapacity and error.” – [...]

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21Mar19

Workout of the Day: Part 1: Thruster (2 rep max) Part 2: 30 Tire Flips 60 Sit Ups 90 Sledge Hammer Swings “Anyone who says that full squats are “bad for the knees” has, with that statement, [...]

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20Mar19

Workout of the Day: 5 rounds, of: 12 Dumbbell Snatches, L 10 Overhead Lunges, L arm (legs alt) 8 Box Jumps 12 Dumbbell Snatches, R 10 Overhead Lunges, R arm (legs alt) 8 Box Jump Rx+ = 50/35 Rx = [...]

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19Mar19

Workout of the Day: AMRAP(20): Run 400 m 15 Pull-ups 15 Push Press Rx+ = chest to bar & 115/75 Rx = chin over bar & 85/55 “If you cannot deadlift you are injured but asymptomatic.” – Greg [...]

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