Workout Of The Day

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    3/24/17 - "17.5"

    Group Warm up

    Group Mobility 




    17.5 - The last open workout! 

    Pleas join us for our last Friday night lights! 

    First heat is at 5:30pm. 

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    3/23/17 - "Celebrate"

    Group Warm up 

    Group Mobility 

    WOD ( Workout of the Day ) 

    "Celebrate" 

    For time: 

    3 rounds of : 

    15/12 assault bike calories 

    30 ab mat sit ups 

    15 knee to elbow 

    Immediately into 

    3 round of : 

    100m shuttle sprint 

    10 Box jumps (30/24") 

    Immediately into 

    1200m row 

    *19 minute time cap. 

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    3/22/17 - "17.5?"

    Group Warm up 

    Group Mobility 




    Strength 


    3x5 Front squat @ 60-65% of 1rm - rest 2:00 between sets. 


    WOD ( Workout of the Day ) 

    "17.5?" 

    7 minute AMRAP 

    10 DB thruster (50/35lb) - each hand. 

    60 Double unders

    level 2 - 35/20lb DB 

    *All workouts can be scaled on an individual basis. 

    EXTRA: 10 minute quad smash - 5 minutes each leg.

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    3/21/17 - Retest

    Group Warm up 

    Group Mobility 




    Strength 


    5x5 Push press ( build to a heavy 5 ) - 2:00 rest between sets. 


    WOD ( Workout of the Day ) 

    "Retest" 

    5RFT 

    500m row 

    12 American KB swings (53/35lb) 

    2/1 rope climb 

    *15 minute time cap 

    *All workouts can be scaled on an individual basis. 


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    3/20/17 - "Ice age"

    Group Warm up 

    Group Mobility 


    Strength 

    8x3 Back squat @ 80-85% of 1rm - rest 2:00 between sets. 


    WOD ( Workout of the Day ) 

    "Ice age" 

    For time: 

    15-12-9-6-3 

    Push Jerk (135/95lb) 

    Pull ups 

    Bar facing burpees 

    *12 minute time cap 

    *All workouts can be scaled on an individual basis. 

    EXTRA: 5 x 100m farmers carry - Heavy as possible. 


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    3/18/17 - "Date night"

    Group warm up 

    Group Mobility 

    WOD ( Workout of the Day ) 

    "Date night" 

    20 minute amrap 

    1 round of "DT" 

    12 deadlifts (155/105lb) 

    9 Hang power cleans (155/105lb) 

    6 Shoulder to overhead (155/105lb) 

    - THEN - 

    2 rounds of "Cindy" 

    5 pull ups 

    10 push ups 

    15 Air squats 

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    3/17/17 - 17.4

    Group Warm up 
    Group Mobility 

    All classes will warm up and hit the workout together! 

    Friday night lights first heat will run at 5:30pm! 

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    3/16/17 - "Pink walls"

    Group Warm up 

    Group Mobility 


    WOD ( Workout of the Day ) 

    "Pink Walls" 

    21 minute EMOM 

    1. 15/12 calorie row 

    2. 7 burpee box jump over (24/20") 

    3. 50 double unders 


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    3/15/17 - "Outlaws"

    Group Warm up 

    Group Mobility 




    Strength 

    3x5 Back squat @ 65-70% - rest 2:00 between sets. 


    WOD ( Workout of the Day ) 

    "Outlaws" 

    Every 4 minutes for 20 minutes: 

    20/15 cal assault bike + 3 power cleans ( build in weight) 

    * Score is last successful power clean triple. 

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    3/14/17 - "Crazy eyes"

    Group Warm  up

    Group Mobility 


    Strength 

    10x2 Bench press @ 65% - rest 60 seconds between sets. 


    WOD ( Workout of the Day ) 

    "Crazy eyes" 

    Complete the following in 6 minutes: 

    Row 1000m/750m 

    as many thruster as possible with the remaining time 

    95/65lb. 

    *EXTRA - 5x5 Pendlay row - super set - 5x10 GHD sit ups - rest 2:00 between sets. 


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    3/13/17 - "Smile"

    Group Warm up 

    Group Mobility 




    Strength 

    8x3 Front squat @ 80-85% - rest 2:00 between sets. 


    WOD ( Workout of the Day ) 

    "Smile" 

    Teams of 2, complete 14 minute amrap of: 

    7 Power cleans (135/95lb) 

    1 rope climb 

    7 burpees 

    *alternate movements to complete each round.

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    3/11/17 - "Butterfly"

    Group Warm up 

    Group Mobility 

    WOD ( Workout of the Day ) 

    "Butterfly" 

    Teams of 3 , split work equally - one Barbell. 

    100 cal row 

    50 Clean & Jerk (135/95lb) 

    100 cal row 

    50 Clean & Jerk (155/105lb) 

    100 cal row 

    50 Clean & Jerk ( 185/135lb) 

    100 cal row 

    50 clean & Jerk (205/145lb ) 



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    3/10/17 - 17.3

    Group Warm up 

    Group Mobility 


    The classes will warm up and then hit the open workout! 

    Friday night lights first heat will start at 5:30pm!! 

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    3/9/17 - "Toasty"

    Group Warm up 

    Group Mobility 



    WOD ( Workout of the Day ) 

    "Toasty" 

    Every 5 minutes, for 25 minutes - 5 rounds. 

    500m row + 1 round of Cindy ( 5 pull ups + 10 push ups + 15 Air squats ) 

    *EXTRA 10 minutes smashing your quads  - 5 minutes each. 

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