Workout of the Day – August 31 2015

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LIFT:

Clean – 1 RM

WOD:

Every 3 min complete…..

1 suicide run

3 thrusters @ 115/75

6 front rack lunges

– rest for the remainder of the 3 min period –

5 Rounds

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Workout of the Day – August 29 2015

MJ’s Birthday WOD – For Charity

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“JACK”

20 min AMRAP

10 push press @ 115/75

10 KB Swings @ 24/16 kg

10 Box jumps @ 24/20

Thank you everyone for your donations and participation! We raised over $300 today for the HBSPCA .

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Workout of the Day – August 28 2015

006

LIFT:

Front Squat 5 x 2

WOD:

15-12-9 HSPU

45-36-27 Double under’s

007

Workout of the Day – August 27 2015

006

LIFT:

Bench press – 5 x 5

WOD:

AMRAP in 9

9 Burpees

15 squats

21 Deadlift @ 135/95

010

Workout of the Day – August 26 2015

007

SKILL:

Ring dips 5 x 3

WOD:

AMRAP in 20

10 V to Hollow body

20 Russian twist @ 16/12 kg

30 Double under’s

008

Workout of the Day – August 25 2015

014

LIFT:

Deadlift – 1 x 5

WOD:

10 min EMOM

6 DB Snatch (alternating) @ 45/30

8 Wall Ball @ 20/14

006

Workout of the Day – August 24 2015

006

LIFT:

Press – 5 x 3

WOD:

“Annie”

50-40-30-20-10

Double under’s

sit ups

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Workout of the Day – August 22 2015

001

SKILL:

Group Squat drill

WOD:

In 3 min Complete:

25 KB Swings @ 24/16 kg

15 Burpees

AMRAP of KB Snatch

– Rest 1 min –

3 Rounds – Score total KB Snatch

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Workout of the Day – August 21 2015

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LIFT:

Back Squat – 5 x 5

WOD:

200m Sprint

then 2 Rounds of…

14 Box Jumps @ 24/20

7 Deadlift @ 285/175

then…

200m sprint

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Workout of the Day – August 20 2015

005

LIFT:

Snatch – 1 RM

WOD:

EMOM to failure

1 snatch @ 95/65

2 OH Squat (add 1 rep every minute)

009