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Workout Of the Day

  • 140827 ~ Heavy Squat Clean Thruster!

    Strength: 10 min to find 3 Position Snatch (Hip, Hang, Floor) **Pause for 3s @ each position** then EMOM x 5 min 1 -  3 Position Snatch @ 85-90% Conditioning: Complete 6 Rnds For Time: 4 Squat Clean Thrusters (155/105#) 16 Pistols 64 DU's Cash Out: 12 min dedicated mobility!!  

  • 140826 ~ Happy Birthday Jeff!

    Happy Birthday to the resident "Baby of the Box" Jeff!  Don't let his compact size deceive you , as he has been making great gains in strength! Whether he is throwing around some heavy weight, or giving haircuts out back, we have watched our "baby" grow up right before our eyes!!  Today's WOD is brought to you by the Birthday Boy Himself!  Enjoy! Strength: Backsquat (Deload Week!) Every 2 min x 6 min 10 @ 50% 6 @ 65% 6 @ 75% 4 @ 85% then..

  • 140825 ~Push Press, Push Jerk, Split Jerk!

     MU Progressions Week 8 Skill: 12nmin to complete the following: IF MU then... 1 rnd of MU Progressions then EMOM x 6 min....7 Burpees + 3 MU IF MU Progressions... 2 rnds of MU Progressions, then 10x Kipping "Hips to Rings"' IF Strict Pullups...See Day 1.  (Those who have hit their strict pullup, complete 1 rnd of progressions then work on Kipping progression). Strength: Every 90s x 10:30 complete Push Press + Push Jerk + Split Jerk **Base % off Split Jerk Max** 40% : 3+3+3 5...

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