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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on April 28, 2017

    ** TEAM WOD TOMORROW @ 9 AM!! Get Signed up For the IN House Comp by Next Thursday to guarantee a  Shirt!   Every 90 Seconds For 15 Sets Complete  1 Clean and Jerk   “Grace” or ** Heavy Grace: 30 Clean and Jerks for Time. (135,95) (115,75) (95 85)    **185,125   10 Minute […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on April 27, 2017

    ** Get Signed up before next Thursday for the IN HOUSE COMP if you want a SHIRT Included!! https://wodleader.com/competition/413shootout   TEAMs of 2: 12 Minute AMRAP Alt Movements 12 Deadlifts (155,105) (135,95) (115,75) 9 T2B/Knee Raises/Med Ball Sit ups 6 Box Jump Overs (24,20) Rest 3 Minutes 12 Minute Amrap: Alt rounds 100 Meter row […]

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  • WOD

    By Coach Lunney | In WOD's | on April 26, 2017

    Accessory  Work: 3 Rounds Not For Time: 10 -12 Pendlay Barbell Rows (you choose weight) 15 Banded Pull Aparts 10-15 Hollow Rocks 6- 10 Ring Rows  (1 second pause at top)   For Time: 100 -75-50-25 Dubs 20-15-10-5 HSPU/HRPU/ Pike push up. ** Strict HSPU       Extra Conditioning: 3 Rounds : 10-15 Cal Bike […]

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  • HERO WOD

    By Coach Lunney | In WOD's | on April 25, 2017

    ** GET YOUR SHOUTOUT @ 413 TEAMS TOGETHER AND SIGNED UP!! Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups/pull ups/ring rows 7 hang squat cleans,( 155 lb./105) (135,95) (115,75) (95,65) 7 push presses   United States Army Capt. Benjamin David Tiffner, 31, of West […]

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  • WOD

    By Coach Lunney | In WOD's | on April 24, 2017

    Power Snatch-  5 Sets of 1.1.1 (rest 10 seconds between singles ) ** Comp add 3 OHS on last single power snatch   For Time: 27-21-15-9 Power Snatch (75,55) (55,35). ** do not drop bar from overhead Wall Balls (20,14) ** 11 Minute Cap Extra Conditioning: 800 Meter Run every 5 minutes  X 3 Sets  

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  • WOD

    By Coach Lunney | In WOD's | on April 21, 2017

    ** FESTIVUS VOLUNTEERS PLEASE COME TO THE MEETING TONIGHT @ 6:30 PM!! VERY IMPORTANT  YOU BE THERE!! THANK YOU ** WE WILL ALSO MEET AT 8:15 SATURDAY MORNING AS WELL TO FINALIZE SOME THINGS. ** LAST DAY TO ORDER SHIRTS IS TODAY ** NO TEAM WOD TOMORROW   Your choice of ONLINE MASTERS QUALIFIER WODS. […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on April 20, 2017

    ** Festivus Volunteer Meeting Tomorrow Night @ 6:30 PM!! Please make plans to be there. (very important) ** PLEASE PUT YOUR NAME ON WHITEBOARD IF YOU CAN HELP WITH FESTIVUS THIS WEEKEND!! ** REMEMBER YOUR NAME WILL BE PUT IN A DRAWING FOR A FREE MONTHS MEMBERSHIP IF YOU VOLUNTEER YOUR TIME FOR FESTIVUS!! THANK […]

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  • WOD

    By Coach Lunney | In WOD's | on April 19, 2017

    ** PLEASE PUT YOUR NAME ON WHITEBOARD IF YOU CAN HELP WITH FESTIVUS THIS WEEKEND!! ** REMEMBER YOUR NAME WILL BE PUT IN A DRAWING FOR A FREE MONTHS MEMBERSHIP IF YOU VOLUNTEER YOUR TIME FOR FESTIVUS!! THANK YOU   Build to Heavy 5 Deadlift in 10 Minutes  ((Maintaining perfect positioning) 10 Minute ARMAP: 10 […]

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  • WOD

    By Coach Lunney | In WOD's | on April 18, 2017

    ** PLEASE PUT YOUR NAME ON WHITEBOARD IF YOU CAN HELP WITH FESTIVUS THIS WEEKEND!! ** REMEMBER YOUR NAME WILL BE PUT IN A DRAWING FOR A FREE MONTHS MEMBERSHIP IF YOU VOLUNTEER YOUR TIME FOR FESTIVUS!! THANK YOU   4 Sets of : In 4 Minute Rounds Complete: 20/15 Cal Row or 15/10 Bike […]

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  • WOD

    By Coach Lunney | In WOD's | on April 17, 2017

    ** We are Hosting Festivus this Saturday and need Judges and Volunteers to Help it run Smooth!!  I will have a sign up sheet by Tuesday if you are able to help!! Remember we will have a drawing for a Free Month membership for those who help on Saturday!! TY ** You have until this […]

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