Workout of the Day

Saturday December 22, 2018

Suffer in silence. A. For Time: 30 T2B 600M Run (top of the hill) 15 Power Cleans @ 205/145 1200M Run (top of the hill twice) 15 Power Cleans @ 205/145 600M Run 30 T2B Performance: 165/115 Fitness: 135/95 | Knee’s to Elbows Fitness Light: 115/75 | 200M Run and 400M Run | Knee’s to…

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Friday December 21, 2018

“Things that get tracked get improved” A. Vader – 3 Rounds For Time 24/17 Cal Row 21 Wallball @ 20/14 18 DB Snatches @ 70/50 15 Burpees Over the DB Performance @50/35 Fitness: 18/12 Cal Bike | WB @ 20/10 to 9 ft | DB Snatches @ 35/20 | Burpees Over DB Fitness Light: 12/8…

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Thursday December 20, 2018

“Celebrate the victory but recognize you have work to do” A. Technical 1 Rep Max Deadlift B. AMRAP 10 20 DB Lunges @ 50/35 20 Devil Presses @ 50/35 20 Sit Ups Performance @ 35/20 Fitness and Fitness Light @ 20/10 Bonus: ROM WOD

Wednesday December 19, 2018

“Stay in your lane and focus on your own shit.” Primer: 3x 3 Snatch Balance + 1 High Hand Snatch A. Overhead Squats 3×5 B. AMRAP 12 5 Strict HSPU 10 OHS @ 95/65 12 Deadlifts @ 96/55 Performance: Kipping HSPU | @ 95/65 Fitness: DB Strict Press @ 50/35 | OHS @ 75/55 Fit…

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Tuesday December 18, 2018

“I’ve learned that you can tell a lot about a person by the way they handle these four things: a rainy day, lost luggage, double unders and tangled Christmas tree lights.” A. 4 Rounds: Teams of 2 Partner 1: AMRAP 1 of T2B Partner 2: Holds Barbell in front rack @115/75 or bear hugs Sandbag…

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Monday December 17, 2018

Focus on “Get To” instead of “Have To.” A. 5 x Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk B. “Belly Flop” 21-15-9 Box Jump Overs @ 24/20 Power Cleans @ 165/115 Chest to Bar Pull Ups Front Squats @ 165/115 Lateral Burpees Over Bar Push Jerks @165/115 Performance: @…

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Sunday Funday December 16, 2018

“When I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible.” – Camille Leblanc-Bazinet A. Teams of 2 – AMRAP 10 3 Wallball @20/14 3 KB Swings @ 53/35 3 Cal Bike / Row 6,6,6 9,9,9 12,12,12 etc. B. Teams of 2 – AMRAP…

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Saturday December 15, 2018

“What such a man needs is not courage but nerve control, cool headedness. This he can get only by practice.” – Teddy Roosevelt A. Teams of 3 – AMRAP 30 8 DB Clean and Jerk @ 50/35 10 Medball Squat Jumps @ 20 8/6 Cal Bike *Partner Must complete the full round before switching. Bonus:…

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Friday December 14, 2018

“You should fear mediocrity.” Our holiday party is at 7 pm at Ice House on Saturday. See you all then! A. Jokers 1 T2B, 10 DL 2 T2B, 9 DL 3 T2B, 8 DL 4 T2B, 7 DL 5 T2B, 6 DL 6 T2B, 5 DL 7 T2B, 4 DL 8 T2B, 3 DL 9…

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Thursday December 13, 2018

“If you keep good food in your fridge, you will eat good food.” A. 1 Rep Max Strict Press B. 5 Rounds On The Every 3 Minutes 20/14 Calorie Row 40 Double Unders 5 Hang Power Cleans Climb in weight on the hang power cleans. Score is slowest round. Bonus: A. ROM WOD B. Seated…

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