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  • WOD

    By Coach Lunney | In WOD's | on May 12, 2017

    ** TEAM WOD TOMORROW MORNING @ 9 AM!!   PUSH PRESS – 5 X 3.   ( Across)     Every 3 Minutes for 8 Rounds:   10 Hang Power Cleans (135,95) (115,75) (95,65) 8 Front Squats 6 S2O or 8 HPC 6 FS 4 S2O

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  • TEAM WOD

    By Coach Lunney | In WOD's | on May 11, 2017

    TEAMS of 2/3 90 Wall Balls (20,14) 80 Cal Row OR AB 70 Burpees 60 Cal Row/AB 50 T2B/Knee raises / Med Ball Sit Ups 40 Cal Row/AB 30 Burpee Box Overs (24,20) **30,24 20 Cal Row/AB 10 Burpee Ring MU/ Burpee Pull ups      

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  • WOD

    By Coach Lunney | In WOD's | on May 10, 2017

    Accessory WOD: 3 Rounds Not For Time: 8-12  Banded Pull Aparts 10 DB/KB Step ups on  20 in Box or Stacked plates 8-12 Weighted Back Extensions/ supermans 10  50 Ft Overhead KB or DB  walk ( Right arm and left arm each do 50 FT)   For Time: 3 RFT: 15 KB Swings (24,16) **32,24 […]

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  • WOD

    By Coach Lunney | In WOD's | on May 9, 2017

    22 Minute AMRAP: 200 Run 30 Dubs 20 Walking Lunges 10 Strict Pull ups

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  • WOD

    By Coach Lunney | In WOD's | on May 8, 2017

    Thruster 2-2-2-2-2-2 (Climbing)   For Time: 12-9-6-9-12 Thrusters (95,65) (75,55) (55,35). ** 135,95 Bar Facing Burpees   Additional Conditioning: Row 200 Meters X 8 ( Rest as needed Between sets)

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  • WOD

    By Coach Lunney | In WOD's | on May 5, 2017

    ** TEAM WOD Tomorrow @ 9 AM!!   12 Minute Clock Power Snatch  Doubles ( climbing) TnG or Drop from Top   Run 400 21 Power Snatch.   (95,65) (75,55) (55,35). **115,75 Run 400 15 Power Snatch. (115,75) (95,65) (75,55). ** 135,95 Run 400 9 Power Snatches (135,95) (115,75) (95,65).   ** 155,105   Shoulder Mobility: […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on May 4, 2017

    ** Remember to Get Signed up for the IN HOUSE COMP By End of Day if You want a Shirt!!! ** May Dues!! Pay for 6 Months upfront and get 1 free month or Pay for a year and get 3 Free Months!!   25 Minute AMRAP: 3 Person TEAMs 75 Wall Balls (20,14) 75 Cal Row/Bike 75 Pistols/Lunges […]

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  • WOD

    By Coach Lunney | In WOD's | on May 3, 2017

    ** Remember to Get Signed up for the IN HOUSE COMP By Thursday if You want a Shirt!!! ** May Dues!! Pay for 6 Months upfront and get 1 free month or Pay for a year and get 3 Free Months!!   15 Minutes  to work to a Heavy Load of the Following Complex: Power […]

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  • WOD

    By Coach Lunney | In WOD's | on May 2, 2017

    ** Remember to Get Signed up for the IN HOUSE COMP By Thursday if You want a Shirt!!! ** May Dues!! Pay for 6 Months upfront and get 1 free month or Pay for a year and get 3 Free Months!!   Every 3rd Minute for 10 Rounds Complete 10-15 Cal Row 5-10 S2O (135,95) […]

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  • WOD

    By Coach Lunney | In WOD's | on May 1, 2017

    ** Remember to Get Signed up for the IN HOUSE COMP By Thursday if You want a Shirt!!! ** May Dues!! Pay for 6 Months upfront and get 1 free month or Pay for a year and get 3 Free Months!!   Back Squat 5 @ 73 % 3 @ 78% 1 @ 83% 5 @ […]

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