My legs got wobbly and I said, ‘I feel like a newborn horse.’ - Graham Holmberg Warm-Up 400 m Run 30 Push-Ups 30 Lunges Main WOD – Fran 21-15-9 reps for time of: Thrusters 95/65 Pull-Ups Cool-Down 100 Sit-ups. Related Info The Story of Fran – by Greg Glassman Dave Tate Critiques Greg Amundson’s Fran – [...]
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If you insist on wearing gloves, make sure they match your purse! – Mark Rippetoe Warm-Up 1000 m Row or 3 Rounds of Cindy Main WOD 1 mile Team Farmer Carry with 75/53 # . Form teams of two people and alternate carrying the load. After every 400 m, each member of the team will perform [...]
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Warm-Up 5 Rounds of Cindy: 5 Pull-Ups 10 Push-Ups 15 Squats Skill & Strength L-Sits : accumulate 5 minutes. Main WOD For Time: 200 m Sprint 100 Squats 200 m Sprint 50 Ring Dips 200 m Sprint 100 Squats 200 m Sprint e-WOD 5 Rounds For Time of: 20 Double Unders 10 Burpees 20 Sit-Ups
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The magic is in the movements.[...] The art is in the mixing. – Greg Glassman Warm-Up 5 minutes Jump Rope 25 Medicinal Ball Cleans Skill & Strength Deadlift 3-3-3-3-3 Pay attention to form – today you don’t have to go for max weight. Main WOD 3 Rounds For Time of: 20 Pull-Ups 20 Box Jumps [...]
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Paleo Challenge Time to clean up our diets this new year! The paleo challenge officially begins on Saturday, January 7th, with weigh ins and measurements. We will then complete three base line workouts. If you can’t make it this Saturday, you will have an opportunity to complete the workouts and measurements the first week at [...]
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For me, really, it’s a release. It’s a release of tension. It’s a release of stress and it makes me feel so empowered and so good about myself - Marissa Lelogeais Warm-Up 1000 m Row 100 ft. Lunges 10 Burpees Skill & Strength Back Squat 3-3-3-3-3 Main WOD 12 min AMRAP of: 10 Front Squats 75/45 [...]
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That combination was truly a stroke of genius. - Mike Burgener Warm-Up 50 Double Unders 50 Sit-Ups 50 Squats Skill & Strength Snatch practice. Main WOD 1000 m Run 100 Push-Ups 10 Snatches 135/95 Related Info A Stroke of Genius – by Mike Burgener Watch Kristan Clever doing this WOD
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