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Tags Archives: wod

13 Nov
0

Metal Monday

By: sogoCF14 – category: , – November 13, 2017

Strength: 5RM Front Squat – 1 5sec Tempo + 4 Front Squats 3×3 @60% @3333 Tempo   Conditioning: 50 MB Jumping Squats 30 MB Lunges 10cal Choice

11 Nov
0

WOD and Brunch!

By: sogoCF14 – category: , – November 11, 2017

Come Join us this Saturday – November 11th for a WOD followed by a Mimosa Brunch:) **there’ll be pancakes!**   Conditioning: 600m Sandbag Run 42-30-18 Squat Cleans Burpee Box Jump Overs 600m Sandbag Run 60 Sandbag Get-ups 600m Sandbag Run ... Continue Reading

22 Jun
0

Right, then Left

By: sogoCF14 – category: , – June 22, 2017

Strength: Back Squat – 80/4×2   Conditioning: 2 RFT – right arm 1 RD, left arm 1 RD 30cal Row 30 DB OHS 30 DB alt. Pistols 30 DB alt. DB Snatches Rx – #35/20 ELITE – #50/35

20 Jun
0

21-15-9

By: sogoCF14 – category: , – June 20, 2017

Skill: Rowing Technique   Conditioning: 21-15-9 Hang Squat Cleans#95/65 HSPU 600m Run