Blog Archives

January 1, 2020

12/31/2019

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HAPPY NEW YEARS!!

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december 31, 2019

12/30/2019

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New Years Eve

·       7 Rounds For Time
·       7 Handstand Push-Ups
·       7 Thrusters (135/95 lb)
·       7 Knees-to-Elbows
·       7 Deadlifts (245/165 lb)
·       7 Burpees
·       7 Kettlebell Swings (2/1.5 pood)
·       7 Pull-Ups

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December 31, 2019

12/30/2019

0 Comments

New Years Eve

·       7 Rounds For Time
·       7 Handstand Push-Ups
·       7 Thrusters (135/95 lb)
·       7 Knees-to-Elbows
·       7 Deadlifts (245/165 lb)
·       7 Burpees
·       7 Kettlebell Swings (2/1.5 pood)
·       7 Pull-Ups

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december 30, 2019

12/29/2019

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“John Atkinson”
12 Rounds:
6 Deadlift (225/155)
7 Bench Press (225/155)
44 Cal AB or Row

May be done solo or as a partner WOD

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december 27, 2019

12/26/2019

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“OP Matiru”
• 50 Front Squat – 135/95(M) – 95/65(W)
• 50 Push Press – 135/95(M) – 95/65(W)
• 50 Deadlifts – 225/185 (M) – 185/115(W)
• Row 1500 m
• 25 Front Squat – 135/95(M) – 95/65(W)
• 25 Push Press – 135/95(M) – 95/65(W)
• 25 Deadlifts – 225/185 (M) – 185/115(W)
• Row 1500 m

Partner WOD
“resting partner” does 10 burpees”each switch

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December 26, 2019

12/25/2019

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Boxing Day

“Cirillo”
24:00 AMRAP
10 Hang Power Cleans (95/65)
22 Air Squats
14 Burpees

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December 25, 2019

12/24/2019

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Merry CHRISTMAS!!!

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December 24, 2019

12/23/2019

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Christmas Eve
50-40-30-20-10
Cal Row
Burpee Over Rower

KB Swings

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December 23, 2019

12/22/2019

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Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 1 Rep Each Leg
2:00 – 3 Seated Box Jumps

Metcon:

15:00 AMRAP
1 Squat Clean (225/145)
3 Muscle Ups
5 Box Jumps (36/30)

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december 20, 2019

12/19/2019

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12:00 AMRAP
DB “Worm”
40 Sync DB Lunges
40 Sync DB Thrusters
40 Sync DB Ground to OH
40 Sync Burpee over DB’s
Single (65/40) DB

MetCon:

WOD #2
10:00 AMRAP
Max Cal Row
150 Wall ball
Max HSPU

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<<Previous

Life changing fitness

January 1, 2020

HAPPY NEW YEARS!!

december 31, 2019

New Years Eve

·       7 Rounds For Time
·       7 Handstand Push-Ups
·       7 Thrusters (135/95 lb)
·       7 Knees-to-Elbows
·       7 Deadlifts (245/165 lb)
·       7 Burpees
·       7 Kettlebell Swings (2/1.5 pood)
·       7 Pull-Ups

December 31, 2019

New Years Eve

·       7 Rounds For Time
·       7 Handstand Push-Ups
·       7 Thrusters (135/95 lb)
·       7 Knees-to-Elbows
·       7 Deadlifts (245/165 lb)
·       7 Burpees
·       7 Kettlebell Swings (2/1.5 pood)
·       7 Pull-Ups

december 30, 2019

“John Atkinson”
12 Rounds:
6 Deadlift (225/155)
7 Bench Press (225/155)
44 Cal AB or Row

May be done solo or as a partner WOD

december 27, 2019

December 26, 2019

Boxing Day

“Cirillo”
24:00 AMRAP
10 Hang Power Cleans (95/65)
22 Air Squats
14 Burpees

December 25, 2019

Merry CHRISTMAS!!!

December 24, 2019

Christmas Eve
50-40-30-20-10
Cal Row
Burpee Over Rower

KB Swings

December 23, 2019

Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 1 Rep Each Leg
2:00 – 3 Seated Box Jumps

Metcon:

15:00 AMRAP
1 Squat Clean (225/145)
3 Muscle Ups
5 Box Jumps (36/30)

december 20, 2019

12:00 AMRAP
DB “Worm”
40 Sync DB Lunges
40 Sync DB Thrusters
40 Sync DB Ground to OH
40 Sync Burpee over DB’s
Single (65/40) DB

MetCon:

WOD #2
10:00 AMRAP
Max Cal Row
150 Wall ball
Max HSPU

Archives

Categories

Life changing fitness

HAPPY NEW YEARS!!

​New Years Eve · 7 Rounds For Time· 7 Handstand Push-Ups· 7 Thrusters (135/95 lb)· 7 Knees-to-Elbows· 7 Deadlifts (245/165 lb)· 7 Burpees· 7 Kettlebell Swings (2/1.5 pood)· 7 Pull-Ups

​New Years Eve · 7 Rounds For Time· 7 Handstand Push-Ups· 7 Thrusters (135/95 lb)· 7 Knees-to-Elbows· 7 Deadlifts (245/165 lb)· 7 Burpees· 7 Kettlebell Swings (2/1.5 pood)· 7 Pull-Ups

​“John Atkinson”12 Rounds:6 Deadlift (225/155)7 Bench Press (225/155)44 Cal AB or Row May be done solo or as a partner WOD

​Boxing Day “Cirillo” 24:00 AMRAP10 Hang Power Cleans (95/65)22 Air Squats 14 Burpees

Merry CHRISTMAS!!!

​Christmas Eve50-40-30-20-10Cal RowBurpee Over RowerKB Swings

​Heavy Back Rack Lunges20:00 E4MOM0:00 - 1 Rep Each Leg2:00 – 3 Seated Box Jumps Metcon:15:00 AMRAP1 Squat Clean (225/145)3 Muscle Ups5 Box Jumps (36/30)

12:00 AMRAPDB “Worm”40 Sync DB Lunges 40 Sync DB Thrusters40 Sync DB Ground to OH40 Sync Burpee over DB’sSingle (65/40) DBMetCon:WOD #210:00 AMRAPMax Cal Row150 Wall ballMax HSPU

Archives

Categories

New Years Eve

· 7 Rounds For Time
· 7 Handstand Push-Ups
· 7 Thrusters (135/95 lb)
· 7 Knees-to-Elbows
· 7 Deadlifts (245/165 lb)
· 7 Burpees
· 7 Kettlebell Swings (2/1.5 pood)
· 7 Pull-Ups

New Years Eve

· 7 Rounds For Time
· 7 Handstand Push-Ups
· 7 Thrusters (135/95 lb)
· 7 Knees-to-Elbows
· 7 Deadlifts (245/165 lb)
· 7 Burpees
· 7 Kettlebell Swings (2/1.5 pood)
· 7 Pull-Ups

“John Atkinson”
12 Rounds:
6 Deadlift (225/155)
7 Bench Press (225/155)
44 Cal AB or Row

May be done solo or as a partner WOD

Boxing Day

“Cirillo”
24:00 AMRAP
10 Hang Power Cleans (95/65)
22 Air Squats
14 Burpees

Christmas Eve
50-40-30-20-10
Cal Row
Burpee Over Rower

KB Swings

Heavy

Back Rack Lunges
20:00 E4MOM
0:00 - 1 Rep Each Leg
2:00 – 3 Seated Box Jumps

Metcon:

15:00 AMRAP
1 Squat Clean (225/145)
3 Muscle Ups
5 Box Jumps (36/30)

12:00 AMRAP
DB “Worm”
40 Sync DB Lunges
40 Sync DB Thrusters
40 Sync DB Ground to OH
40 Sync Burpee over DB’s
Single (65/40) DB

MetCon:

WOD #2
10:00 AMRAP
Max Cal Row
150 Wall ball
Max HSPU