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Workout 9/2/2014

Posted 09/01/14 by | 0
SS1: 12 Minutes to establish a 1RM:
2 Touch and go Snatch Low Pulls+1 Touch and go Squat Snatch+1 Snatch Balance.
*This Should be performed with 2 Touch and go low pulls (shrug with NO break in the elbows), after the second pull a controlled lower to the ground, performing a touch and go Squat snatch, once the athlete recovers with the weight overhead the athlete lowers the bar to their back and does a snatch balance. Once the weight breaks from the ground on the first pull, the weight should not settle again until the entire complex is complete.
SS2: Complete 15 Wallwalks
WOD:5 Minute AMRAP
then- Rest 1 Minute
5 Minute AMRAP
Thrusters 95/65
*Score is total burpees and thrusters together
SS3: 200 Double unders for time or, if athlete is not proficient double under practice.


Workout 9/1/14

Posted 08/31/14 by | 0

SS:Back Squat 6×2@80%

WOD: “Badger” 3RFT:
30 Squat Cleans 95/65
30 Pull ups
800 Meter Run

Workout 8/29/14

Posted 08/28/14 by | 0

SS1: back squats 4×4@90%

SS2: Complete 40 Pull ups as hard as possible, WTD, Strict, C2B, Kipping ETC.

WOD: Colorado Open WOD#5
For Time:
10 Clean and Jerks 135/95
500 Meter Row
10 Clean and Jerks 135/95
500 Meter Row
10 Clean and Jerks 135/95
*In the case of large classes ask for volunteers to run 400 instead of row, if there are enough rowers for everyone then the 400 run is NOT an option

CORE: 100 Sit ups FOR TIME:

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Labor Day Classes

Posted 08/27/14 by | 0

Hey Team!

We have a modified schedule for next Monday’s class on Labor day! The classes held on Labor day will be:




All other classes will be cancelled!


Workout 8/28/14

Posted 08/27/14 by | 0

SS1:12 Minutes to establish a 1RM Bear Complex in this fashion:
1 Squat Clean to thruster, lower to back, 1 Backsquat to Behind The neck Thruster.
*Rather than splitting each movement up individually as normal this time it should all be performed as basically two movements that flow the whole complex

SS2: 30 Skin the cats, 200 Double Unders or double under practice if not proficient

WOD: Colorado Open WOD#3
20 OHS 95/65
40 Med Ball Sit ups
60 Double unders
40 Med Ball Sit ups 20/14
20 OHS 95/65

*Med Ball Sit ups should be done with a touch behind the head when they lay down, and as they sit up they should touch the ball IN FRONT of their heels, slam balls or med balls can be used for the sit ups.

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Workout 8/27/14

Posted 08/26/14 by | 0

SS1:Back Squat 6×2@80%

SS2: Complete 30 HSPU as hard as possible, Strict deficit, deficit w/kip, strict, kipping, etc.

WOD:For Time:
1 Mile Run
1000 Meter Row
*If there is a big class you can start some people on the row and some people on the run to manage equipment


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Workout 8/26/14

Posted 08/25/14 by | 0

SS1:12 Minutes to establish a 3RM Hang Squat Snatch (Top of knee)

SS2:Complete 30 Ring Dips as Hard as possible, WTD, strict, kipping etc.

WOD:”Colorado Open WOD#2″
For Time:
15 Snatches 95/65
20 Back Squats 95/65
10 Snatches 115/75
20 Back Squats 115/75
5 Snatches 135/95
20 Back Squats 135/95

*No Racks for WOD

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Workout 8/25/14

Posted 08/24/14 by | 0

SS1:Back Squat 5×5 @85%

SS2: Complete 10-15 Rope climbs. If an athlete can do some legless rope climbs they should do as many of those as possible before using feet

WOD: Colorado Open WOD#1
“4 RFT”
15 Pull ups
15 Kettlbell Overhead Lunges 55/35
15 Over The Box Jump 24/20
*The Lunges Must alternate legs, athletes may choose how they switch hands for the overhead lunges, The box Jump can be a touch on top or straight over but must be facing the box when they jump aka no lateral box jumps

Core:1 ME L-Hang, 1 ME Push up Plank (perfectly straight body, if an athlete must cheat to continue they are done) 1 ME L-sit

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Workout 8/22/14

Posted 08/21/14 by | 0

SS1:Back Squat 6×2@80%

SS2:5-7 Minutes Handstand Skill Practice, walks, holds, HSPU etc.

Minute 1: 1 Thruster 1 Pull up 95/65 ADV: 115/75
Minute 2: 2 Thrusters 2 Pull ups
Minute 3: 3 Thrusters 3 Pull ups
ETC. until the work cannot be completed in the allotted amount of time.

Core:For Time:
50 Sit ups
50 Kip swings
50 Sit ups

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