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2017 August'S ARCHIVE

  • 08/31/17 Thursday 

    By KB Vines | In WODS | on August 31, 2017

    Harvey is moving out, Back to our regular schedule tomorrow!  We will makeup the pull progression work tomorrow that we missed today. Hope everyone is safe and dry. PP week 4 Phase 1: chin over bar hold 5 rounds of: 15 seconds on/45 seconds off Use a band for assistance. Phase 2: chin over bar […]

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  • 08/30/17 Wednesday 

    By KB Vines | In WODS | on August 30, 2017

    All classes are cancelled tomorrow.  If conditions improve there’s a possibility of opening the evening classes. Stay tuned 

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  • Tuesday 08/29/17

    By KB Vines | In WODS | on August 29, 2017

    12:30 class is open today. All other classes are closed until further notice.  08/29 Intervals 4 rounds EACH for time: 10 50 ft shuttle sprints 20 box jump overs 24/20 rx 20/12 sc/bg 30 one arm db push presses(15 left/15 right) 50/35 rx 35/20 sc 20/10 bg rest 1:1 rx must jump completley over the […]

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  • By KB Vines | In WODS | on August 28, 2017

    08/28/17-09/01/17 08/28 PP week 4 Phase 1: Every 90 seconds for 9 minutes(7 sets) complete 5 unbroken strict pull-ups(banded). Pick a band that will challenge you for 5 reps. Phase 2: Every 90 seconds for 9 minutes(7 sets) complete 2 strict pull-ups(no assistance)+3 banded pullups. No rest inbetween the strict pull-ups and banded pull-ups. Pick […]

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  • Friday 08/25/17

    By KB Vines | In WODS | on August 25, 2017

    PP week #3 Phase 1 and phase 2: 3 sets of the following complex 5 banded strict chest to bar pull-ups+5 banded strict chin over bar pull-ups The complex must be completed unbroken. Use a band that will challenge you.  Rest 2 minutes between each set Phase 3: 3 sets of the following complex 4 […]

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  • 08/24/17 Thursday 

    By KB Vines | In WODS | on August 24, 2017

    Partner wod Teams of 2 For time: 10-9-8-7-6-5-4-3-2-1 Power cleans 135/95 rx. 115/75 sc. 75/45 bg Box jumps 24/20 rx. 20/12 sc/bg  Partner A starts with 10 power cleans while partner B starts with 10 box jumps. Once completed switch, partner B will perform 10 power cleans while partner A performs 10 box jumps. 100m […]

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  • Wednesday 08/23/17

    By KB Vines | In WODS | on August 23, 2017

    PP week #3 Pendlay rows  4×12 Each set should be challenging. Pick a weight and stick with it for all 4 sets. Rest 2:00 between sets.  Core: 3 rounds for time: 100ft of bear crawls 75 flutter kicks 50 Russian twists w/kb 45/35 rx. 35/25 sc  25/15 bg 25 Russian kb swings 70/55 rx.  55/35 […]

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  • 08/22/17 Tuesday 

    By KB Vines | In WODS | on August 22, 2017

    AMRAP 4: 32 double unders  14 walking lunges 7 shoulder presses 95/65 rx.  75/55 sc 45/25 bg  Rest 1 minute AMRAP 4: 32 double unders  14 walking lunges 7 push presses 115/75 rx.  95/65 sc.  75/35 bg Rest 1 minute  3 rounds for time: 32 double unders  14 walking lunges 7 push jerks 135/95 rx. […]

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  • 08/21/17 Monday 

    By KB Vines | In WODS | on August 21, 2017

    08/21/17 PP week #3 Phase 1 and phase 2: 3 sets of 5 strict pull-ups(banded) with a 5 second chin over bar hold. Must be done unbroken. Use a band that challenges you. Rest 2 minutes between each set. May scale ring rows with a 5 second hold at the chest. Phase 3: 3 sets […]

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  • 08/18/17 Friday 

    By KB Vines | In WODS | on August 18, 2017

    08/18/17 PP week #2 Phase 1: 4 sets of max strict ring rows Rest 3 minutes between each set Phase 2: 4 sets of max strict banded pull-ups Rest 3 minutes between each round Phase 3: 4 sets of max strict pull-ups(no assistance) rest 3 minutes between each round All sets must are to be […]

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