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Jun 8th, 2017

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Thursday 8th June 2017

12min AMRAP   3 rope climbs 3 overhead squats   45/32 3 rope climbs 6 overhead squats 3 rope climbs 9 overhead squats 3 rope climbs 12 overhead squats etc

Jun 3rd, 2017

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Saturday 3rd June 2017

PARTNER WOD With a partner… block run 60 turkish get ups  24/16 80 dumbbell snatch  25/15 100 overhead squat  35/25 block run

Jun 2nd, 2017

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Friday 2nd June 2017

FIGHT GONE BAD Three rounds of: wall balls  9/6  10ft sumo deadlift high pull  35/25 box jump  20″ push press  35/25 row  

Jun 1st, 2017

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Thursday 1st June 2017

ELIZABETH 21 – 15 – 9 squat cleans  61/43 ring dips Another Bench Mark Girl WOD this week and Elizabeth is a goodie!  Not so much of the lung burn of fran or grace but more the crippling fatigue of moving up and down in those rings over and over again in between getting a relatively heavy […]

May 30th, 2017

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Tuesday 30th May 2017

Front Squat 4 x 5 @ 80% of 3RM If you don’t know your 3RM then do it today!   EMOM 16 Min 1/5/9/13:     kettlebell front rack lunges  24/16  (knuckles together) Min 2/6/10/14:  12 deficit push ups Min 3/7/11/15:   dumbbell box step ups  20/15 Min 4/8/12/16:  50 sec plank hold on elbows

May 29th, 2017

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Monday 29th May 2017

Strict Press 5 – 5 – 5 – 5 -5   Around 70% range of your 1RM.  Each set should be challenging to finish by the 4th and 5th rep.   WOD 10 – 8 – 6 – 4 – 2 power clean  80% of 1RM pistol

May 27th, 2017

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Saturday 27th July 2017

Part A: TEAM WOD 20min AMRAP 20 kettlebell swings 20 wall balls 20 shoulder to overhead  35/25 20 push ups 20 toes to bar   Part B: POWER 3 sets not for time: 3 strict chest to bar 3 kipping pull ups   S’N’C 3 sets not for time: 6 strict pull ups – using […]

May 26th, 2017

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Friday 26th May 2017

US Army Staff Sgt Joshua Hager, 29, of Broomfield, Colorado, was killed 22nd February 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq.  Prior to his death Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.  He […]

May 25th, 2017

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Thursday 26th May 2017

DIANNE 21 – 15 – 9 deadlift  102/70 handstand push up   Dianne is a sprint couplet and a benchmark WOD!  The amount of back muscles in this workout should not be underestimated.  If you’re not able to maintain a good position in either of these movements then we’ll scale back the weight or the […]

May 24th, 2017

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Wednesday 25th May 2017

HANG SNATCH 4 @ 60% 4 @ 65% 4 @ 70%  x3   POWER WOD 5 – 4 – 3 – 2 – 1 rope climb power snatch (80%)   S’N’C WOD 5 – 4 – 3 – 2 – 1 under grip strict pull ups power snatch (80%)

May 20th, 2017

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Saturday 20th May 2017

In teams of 3 complete 3 rounds of the following: 75 power snatches  35/25 100/75 calorie row 100m team sandbag run  30/20   1 athlete will be working at a time, except on the run where all three athletes will complete the run together, carrying the sandbag anyway you choose.

May 19th, 2017

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Friday 19th May 2017

“HEARTBREAK KID” 3 rounds for time POWER 10 front squats  84/60 20 chest to bar pull ups 50 double unders   S’N’C 10 front squats  45/30 20 ring rows 25 double unders of 100 single unders

May 18th, 2017

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Thursday 18th May 2017

It’s a repeat of a recent workout team – we last did this on the 8th March 2017 – pull out your times and try and beat them today!   5 rounds of: row 5 mins rest 5 mins Record the distance you rowed every round.    

May 17th, 2017

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Wednesday 17th May 2017

1. SNATCH 2 @ 60% 2 @ 65% 2 @ 70% 2 x 2 @75%   2. POWER CLEAN 4 x 2 @ 80%  (don’t need to be touch and go)   3. FRONT SQUAT 3 x 3 @ 80%

May 16th, 2017

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Tuesday 16th May 2017

QUARTER GONE BAD 5 rounds for total reps of: POWER 15 sec thrusters  60/43 rest 45 sec 15 sec weighted pull ups  20/10 rest 45 sec 15 sec burpees rest 45 sec   S’N’C 15 sec thrusters  43/30 rest 45 sec 15 sec pull ups rest 45 sec 15 sec burpees rest 45 sec   […]

May 15th, 2017

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Monday 15th May 2017

12min AMRAP POWER 200m run 10m handstand walk 30 second handstand hold   S’N’C 200m run 15m bear crawl 30 second plank hold   A great opportunity today to get some good handstand practice!  Get those hips up in the bear crawl and mimic the handstand walk with the extra load you’re putting through your […]

May 12th, 2017

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Saturday 13th May 2017

I think we might all need a hug after todays WOD!  FOR TIME: POWER 10 muscle ups 50 sit ups 50 wall balls  9/6 10ft 50 box jumps  24/20″ run 1 mile 50 box jumps 50 wall balls 50 sit ups 10 muscle ups   S’N’C 10 pull ups 10 dips 50 sit ups 50 […]

May 12th, 2017

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Friday 12th May 2017

BARBELL TABATA POWER deadlift  84/56 hang power clean  60/43 front squat  38/30 push press  30/25   S’N’C deadlift  43/30 hang power clean  30/20 front squat  25/15 push press  20/10 (or training bar) 1 min rest between exercises   Record total reps for each movement

May 11th, 2017

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Thursday 11th May 2017

Strict Press 5 x 3 @ 70-80% of 1RM   For time: POWER row 30 cal 25 pull ups 30 push ups 25 toes to bar 30 air squats   S’N’C row 30 cal 20 banded pull ups 30 push ups using knees 25 toes to rings or v-ups 30 air squats