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MONTHLY CHALLENGE

Click here to view the monthly challenge!

Saturday 10-1-16

View Times & Comments

A. Front Squats
2×4@65%
2×3@75%
2×2@85%
1×1@95%

B. Open WOD 11.2
15min AMRAP
9 Deadlift 155/115
12 Push-ups
15 Box Jumps 24/20


Friday 9-30-16

View Times & Comments

A. Snatch Work(ass 2 grass): 15min to build to your 80%, or 80% of AHAP

B. EMOM 10min
2 Snatch
6 OTBB

C. 3×15 GHD Sit-ups
3×15 Hip Extension


Thursday 9-29-16

View Times & Comments

A. Rope Climbs 3×3

B. For Time(20min time cap)
800m Run
50 OH Walking Lunges 45/25
40 Toes 2 Bar
30 Burpee Box Jump Over 24/20
20 HSPU
100 Double Unders

C. Mobility


Wednesday 9-28-16

View Times & Comments

A. Power Cleans
2×4@65%
2×3@75%
2×2@85%
1×1@95%

B. #WCW
“Jackie”
1000m Row
50 Thrusters 45#
30 Pull-ups

Compare to Wednesday 6-22-16

C. Core/Mobility


Tuesday 9-27-16

View Times & Comments

A. Single Arm DB Row 4×8

B. 6 Rounds
400m Run
20 KB Snatch 53/35(alt arms each rep)

C. Core/Mobility


Monday 9-26-16

View Times & Comments

A. Strict Press
2×4@65%
2×3@75%
2×2@85%
1×1@95%

B. 2x5min AMRAPs
Barbell Complex(5 burpees if you drop the bar)
6 Deadlifts 115/75(Adv 155/115)
5 Front Squat
4 Shoulder 2 Overhead
20 Double Unders
Rest 2min Between Rounds

C. Core/Mobility


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Blog Highlights

Make sure to check out these blog posts!
New Monthly Challenges!
Monday, Jul 11
Fitness Wave Winners!!!!!
Saturday, Jul 9
Holiday Schedule
Sunday, Jun 26
Update to our members
Friday, Jun 24
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