WOD January 22, 2021

“Strength is the capacity to break a Hershey bar into four pieces with your bare hands – and then eat just one of the pieces.” 
― Judith Viorst

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CHIPPER WOD:
50 Hand release push up
50 Box jump over (24/20)
50 Toe2bar
50 Kettlebell swing (53/35)
50 Sit up
50 Jumping squat
50 Double under

WOD January 21, 2021

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“Courage isn’t having the strength to go on – it is going on when you don’t have strength.” 
― Napoleon Bonaparte

A.
Skill:
Snatch Complex, build to max weight
1 snatch deadlift
1 hang squat snatch
1 full squat snatch


B.
MetCon:
5 rounds for time
12 hang power snatch (115/75)
12 Pull Up
12 v-up

WOD January 20, 2021

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“Take responsibility of your own happiness, never put it in other people’s hands.” 
― Roy T. Bennett

A.
Strength:
Jerk
5 x 3 @ 65-75%

B.
MetCon:
5 min AMRAP
7 Jerk (135/95)
7 burpee box jump(24/20)
-REST 2 MIN
5 min AMRAP
7 HSPU
7 Deadlift (185/125)


WOD January 19, 2021

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“Instead of worrying about what you cannot control, shift your energy to what you can create.” 
― Roy T. Bennett

WOD:
2 rounds
800m run
20 back squat (135/95)
400m run
20 Front squat

WOD January 18, 2021

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“Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.” 
― Roy T. Bennett, 

A.
Gymnastic Strength:
9 min EMOM:
3 rounds
1. 6-10 strict pull up
2. 18 V-up
3. 6-10 strict ring dip

B.
MetCon:
4 rounds on a 3 min clock, 1 min rest between
-15 Power Clean (135/95)
-Max double under with remaining time
-1 min rest
*Score is collective double unders for all rounds



WOD January 17, 2021

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“I’m the one that’s got to die when it’s time for me to die, so let me live my life the way I want to.” 
― Jimi Hendrix

*8:30am Masters Mash Up 45+ (advance sign in required!)

10am WOD:
6 rounds
15 wallball (20/14)
12 Push Press (115/75)
9 Toe2bar

WOD January 16, 2021

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“Life isn’t about finding yourself. Life is about creating yourself.” 
― George Bernard Shaw

9am WOD:
25 min AMRAP
400m run
20 DB Snatch (50/35)
20 Single DB Box Step Up


10am Triple WOD Mash Up:
3 RFT
5 Squat Clean and Jerk (195/135)
400m run
REST 5 MIN
4 RFT
15 Power Snatch (125/85)
12 Overhead Lunges
9 Pull Ups
REST 5 MIN
20 Pistol Squat
30 HSPU
1 mile Medball run (20/14)
50 Toe2bar

WOD January 15, 2021

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“Get busy living or get busy dying.” — Stephen King

A.
Skill:
Snatch Complex
5 min EMOM @ 75%
1x Power snatch
1 Hang Squat Snatch
2 overhead squat

B.
MetCon:
9 min AMRAP
6 Squat Snatch (125/85)
10 Bar facing burpee
1 rope climb

WOD January 14, 2021

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“To live is the rarest thing in the world. Most people exist, that is all.” 
― Oscar Wilde

A.
Inversion Practice:
10 Min EMOM
0dd: :30 static Handstand Hold
even: Max reps STRICT HSPU (Scale with abmats)

B.
MetCon:
3 rounds, 4 min on, 1 min Rest
400m run
Max reps wallball(20/14)
-rest 1 min
(On a 4 min Clock complete the run and as many wallballs as possible with remaining time)
*score is total wallballs for all 3 rounds

WOD January 13, 2021

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“Life is like riding a bicycle. To keep your balance, you must keep moving.” — Albert Einstein

A.
Strength:
4 rounds
3 Deadlift @ 80%
10 Bulgarian Split Squat/leg

B.
MetCon:
6 RFT
10 C2B Pull up
12 Deadlift (225/155)
14 Push Up