Category Archives: WOD

HBDMelissa

112217

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HAPPY BIRTHDAY COACH MELISSA!! Last class of the day at 12:30pm A) Every 2 minutes for 10 minutes ( 5 sets) 3 Tempo Front Squats @ 2311 B) 10 minute...
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run

112117

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A) Every 2 minutes for 10 minutes (5 sets) 5 Push Press B) Against a 2:30 running clock: 200m Run Max push-up 200m Run Max DU 200m Run Max HSPU...
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clean

112017

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A) Every 2 minutes for 12 minutes (6 sets) Clean pull + Hang Power clean + Front squat Build over the course of 6 sets. B) EMOM x 10 (5...
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ThanksgivingSchedule

111817

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Thanksgiving Schedule: Wednesday- Last class at 12:30 Thursday- NO classes. Want to get in a great pre-game workout? Run the Alexandria Turkey Trot! Friday- Classes at 8 & 9am only...
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HBDRob

111717

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Happy Birthday Rob Benedict! WOD: "DT" 5 rounds for time of: 12 Deadlift (155/105, 135/95, 105/75, 85/55, 65/40) 9 Hang power clean 6 Push jerk In honor of USAF SSgt...
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HBDMasters

111617

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Happy Birthday Coach Masters!!   ** Reminder! Restorative Stretch at 7:30 PM on Thursdays, Free to members!** 50-40-30-20-10 Calorie row 40-30-20-10-5 Russian twist (25/20# slamball or DB) 30-25-20-15-10 Burpee Scale...
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airdyne

111517

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A) Every 2 minutes for 10 minutes ( 5 sets) 4 Tempo Front Squats @ 2311 B) EMOM x 15 (5 sets) Minute 1: Max AB Calories Minute 2: 15...
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powerclean

111317

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A) 12 minutes to build to a heavy Clean pull + Power clean + Clean Complex Compare to 070517 B) 8 sets of: :20 Pull-ups :10 Transition :30 DB Burpee...
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HBD

111117

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Happy Birthday Craig Barry! A) Back Squat 6-8-10 12 minutes B) 7-5-3 Rope Climb (2-3 pullups per climb) 21-15-9 Thrusters (95/65#) or 9-7-5 MU 21-15-9 OHS (95/65#) 10 minute cap...
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