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Wednesday, November 22, 2017

***Important Announcement***
Today’s class times are: 6a, 7a, 8a, and 5:30p. All other classes are cancelled.

as many rounds as possible in 20 minutes:
400m run
12x deadlift @ 275/185-lbs.
21x box jump, 24/20″ platform

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Outside The Box”
as many rounds as possible in 20 minutes:
400m run
12x suitcase deadlift
21x tuck jump

Post score to comments.

Monday, November 20, 2017


eight rounds for time:
20x pushup
8x push jerk @ 135/95-lbs.

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Outside The Box”
eight rounds for time:
20x pushup
8x handstand pushup

Post score to comments.

Saturday, November 18, 2017


Turbo Saturday

Workout #1:
10 rounds for time:
1x squat snatch + 2x overhead squat @ 125/83-lbs.

Workout #2:
in teams of two, three rounds for max repetitions:
3′ farmers carry @ 110/70-lbs.*
90″ box jump over, 20″ platform, partner 1
90″ box jump over, partner 2

*1 repetition = 10m distance

Workout #3:
as many repetitions as possible in five minutes:
single-arm dumbbell snatch, right @ 70/55-lb. dumbbell
single-arm dumbbell clean and jerk, right
single-arm dumbbell snatch, left
single-arm dumbbell clean and jerk, left

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Outside The Box”
three rounds for max repetitions:
3′ suitcase deadlift
90″ tuck jump
90″ walking lunge

Post score to comments.

Friday, November 17, 2017


four intervals*; rest amply between each interval:

1000m row
max unbroken toes-to-bar

750m row
max unbroken toes-to-bar

500m row
max unbroken toes-to-bar

250m row
max unbroken toes-to-bar

There is a 10-second window between the completion of the row and the first toes-to-bar.

This workout is scored by the time to completion of each rowing effort, as well as the toes-to-bar completed in each interval.

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Outside The Box”
four intervals; rest amply between each interval:
1000m run
max unbroken pike-up

750m run
max unbroken pike-up

500m run
max unbroken pike-up

250m run
max unbroken pike-up

This workout is scored by the time to completion of each running effort, as well as the pike-ups completed in each interval.

Post scores to comments.

Thursday, November 16, 2017


pause back squat
2-2-2-2-2

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Outside The Box”
three rounds, each for time; rest amply between rounds:
10x single-leg squat, left
10x air squat
10x single-leg squat, right
10x air squat

Post scores to comments.

Monday, November 13, 2017


two rounds for time:
30x strict pull-up
60x strict sit-up
800m run

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Outside The Box”
two rounds for time:
30x *pull*
60x strict sit-up
800m run

Post score to comments.