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Workout 10/22/14

Posted 10/21/14 by | 0

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SS1:1×3 Top Pull Deadlift@90%
*Include warm up sets

SS2:3×20 GHD Back Extension 
*hold plate on chest if possible, any weight, but the heavier the better as long as they are good reps

WOD:10 Minute AMRAP
200 Yard Sprint (Fire Hydrant and Back) 
9 Shoulder to Overhead 95/65 ADV:135/95
9 OHS 95/65 ADV:135/95

Core:1 ME Push Up Plank 
Rest 1 Minute
1 ME L-Hang 
Rest 1 Minute
1 ME Elbow Plank


Workout 10/21/14

Posted 10/20/14 by | 1

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SS1:10 Minutes to establish a 1RM 
1 Behind the neck Snatch Grip Split Jerk+2 OHS
*Yes, please use racks for this one!

SS2: 5-7 Minutes Kipping practice (Butterfly or Classic) 

WOD: 15 Minute AMRAP
5 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press) 135/95
20 Pull Ups


Workout 10/17/14

Posted 10/16/14 by | 0

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SS:10 Minute EMOM- 3 Power Cleans AS HEAVY AS POSSIBLE

WOD: Every 2 Minutes for as long as possible up to 20 Minutes
8 Clean and jerk (anyhow) 135/95
8 Bar facing Burpees

Core:100 Weighted Sit ups


Workout 10/16/14

Posted 10/15/14 by | 0

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SS:15 Minute EMOM @ max possible weight for Strict Press
1-1-1-1-1 (Strict Press) 3-3-3-3-3 (Push Press) 5-5-5-5-5 (Push Jerk)
* 5 single Strict Press, 5×3 Push Press and 5×5 Push Jerk Every minute on the minute with the heaviest weight the strict press will allow

WOD: For Time:
400 Run
21 OHS 95/65 ADV115/75
9 SDHP 95/65 ADV:115/75
400 Run
15 OHS 95/65 ADV:115/75
15 SDHP 95/65 ADV:115/75
400 Run
9 OHS  95/65 ADV:115/75
21 SDHP 95/65 ADV:115/75

SS2: 3xME Ring Dips


Workout 10/15/14

Posted 10/14/14 by | 0

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SS: 10×1 Deficit Deadlift @80% (Deadlift while standing on 45 plates to create Deficit.

SS2: 5×10 Deadlift @ 50% 

WOD: 12 Minute EMOM
10 Wallballs
ME Box Jumps
*score is total Box Jumps


Workout 10/14/14

Posted 10/13/14 by | 0

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SS:12 Minutes to Establish a 1RM 3 Position Snatch (Ground, top of knee, power position)

WOD:”3RFT”
30 Walking Overhead KB lunge Left 55/35 ADV:70/55
30 Kettlbell Swing 55/35 ADV:70/55
30 Walking Overhead KB lunge Right 55/35 ADV:70/55
30 Lateral KB Jumps

Conditioning: 1×400 Meter Farmers Carry as heavy/challenging as possible


Workout 10/13/14

Posted 10/12/14 by | 0

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SS1:4×5 Pause Front Squats (3 second pause @absolute bottom)

SS2: 5-7 Minutes of Kipping Practice (Butterfly or Classic)

WOD:”10 Minute AMRAP”
10 Burpee Box Jumps 20″ for all
10 Squat Cleans 155/105

Core: 30 GHD Situps


Workout 10/10/14

Posted 10/09/14 by | 0

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SS: Death by Squat Clean to Thruster 95/65 ADV:135/95
Min 1= 1 Squat clean to thruster, minute 2=2 Squat clean to thruster etc. til not all reps are done in allotted time.
*Every rep starts with a squat clean from the floor.

WOD:”DT” 5RFT:
12 Deadlift
9 Hang Power Clean 155/105
6 Push Jerk

Core: 10 Turkish Get ups per side


Barbell For Boobs

Posted 10/09/14 by | 0

What is it?

Barbells For Boobs is a national fundraiser. We are holding our WOD on Oct 25th at 10:30 am. This will be a great workout for a great cause. All skill levels are welcome, so bring a friend.

Why are we fundraising for Barbells for Boobs?
So that together we can take action, raise funds and help detect potentially life-threatening breast cancer occurrences. Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.

Where does my donation go?
All fundraising efforts support much needed detection services in local communities across the country. Remember that the funds raised to support Barbells for Boobs mission are vital to those who may not have the means or access to critical detection services.

Here’s how you can help:
Make a donation of any amount on our fundraising team page or an individual team members page. For every $80 raised, ONE more person will know if they are living with breast cancer.  Please visit our fundraising page at BarebellsForBoobs/CFL.