Category

WOD

10/16/17

  Airrosti will be in house on Wednesday, October 18th from 5:00pm – 7:15pm for complimentary FIT Assessments for members suffering from any injury or...
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10/15/17

Sunday Lift Romanian Deadlift 4 sets of 8@ 40-50% of Heaviest Back Squat Metcon Fitness & Life “Midline Madness” 4 Giant Sets, not for time:...
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10/14/17

Saturday Metcon(30 minutes) For Time: 800 Meter Run 6 Rounds “The Chief” (135/95)(115/80)(95/65) 400 Meter Run 4 Rounds “The Chief” (135/95)(115/80)(95/65) 200 Meter Run 2...
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10/13/17

Core Friday Lift Deadlift 5 x 5, increasing in weight Metcon With a running 30 min clock: 10 Rope Ascents 50 Thrusters (95/65)(75/45) 100 DUs...
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10/12/17

Thursday Lift Fitness Spend 15 minutes finding a Heavy set of 5 for the day. Back Squat Life Every 2:30 minutes for 15 minutes do:...
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10/11/17

Wednesday Lift Fitness Barbell Cycling x 2 sets 5 Clusters (135/95)(115/80) 3 Clusters (155/105)(135/95) 1 Cluster (185/125)(155/105) Rest 2:00 *if first set felt easy, 2nd...
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10/10/17

Tuesday Lift(15 minutes) Fitness One set of Max strict HSPU then: 2 Rounds: 35% of Max Unbroken Strict HSPU 25% of Max Unbroken Strict HSPU...
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10/09/17

Monday Lift Fitness Hang Power Clean: Build to Heavy Set of 3 *no rebounding reps, reset after each rep. Life Hang Power Clean: 5 sets...
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10/08/17

Sunday Lift On the Minute x 9 (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 –...
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10/07/17

Saturday Metcon Fitness & Life Buy In: 800 Meter Run 5 Rounds: 12 Chest to Bar Pull-ups 9 Squat Snatch (95/65) 6 Strict Handstand Push-ups...
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