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  • Monday – 021918

    Strength Front squat- 1RM Workout of the Day 15-12-9 CTB 30-24-18 Wall balls (20/14) 1 min rest Then 15-12-9 HSPU Burpees *15 min cap Post your scores to the Whiteboard.

  • Monday – 020518

    Warm-up 3 Rds 10 pullup retractions 10 goblet mobility squats 30 seconds jump rope Workout of the Day Open workout 15.3 14 minute AMRAP 7 muscle ups 50 wall balls (20/14) 100…

  • Wednesday – 013118

    Strength Front Squat Find your 3 rep max. Workout of the Day 16 min ladder CTB pullups Wall balls (30/20) *CTB by 1’s, wall balls by 3’s Post your scores to the…

  • Friday – 122217

    Workout of the Day Time for 2018’s version of “12 days of eXmas” 1 thruster (155/113) 2 power cleans 3 kb snatch per arm (53/35) 4 chest to bar pullups 5 bar…

  • Monday – 121117

    Olympic Push press + push jerk + split jerk Workout of the Day 12 min ladder Toes to bar Wall balls (20/14) *TTB by 2’s WBs by 5’s *(2:5,4:10,6:15,8:20….) Post your scores…

  • Friday – 120817

    Strength Back Squat Find your 8 rep max. You should definitely be getting more than you did 111317! Workout of the Day 3 min AMRAP thrusters (115/83) 1 min rest 3 min…

  • Wednesday – 112917

    Warm-up 3 Rds 6 Goblet mobility squats 10 pullup retractions 10 empty bar thrusters Workout of the Day 50/40 cals assault bike legs only Then 5 Rds of 15 wall balls (20/14)…