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WOD for Sunday 020512 — Click Here For Today’s Schedule
Kipping Pullups
5 minutes – Perform as many snatches as possible (use heaviest safe load and switch hands as needed)
–Rest–
3-6-9-12-15 Reps For Time:
Deadlift (185/115)
Pullups
Run 200m

Post Workout Time to Comments
For the skill segment, you will practice a series of Kipping Pullup drills.

For the conditioning workout, use 50% 1RM for the Deadlift.  Lower the bar back to the floor for all reps.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!

Kipping!

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WOD for Friday 020312 — Click Here For Today’s Schedule
Power Clean
3-3-3-1-1-1
–Rest–
AMRAP in 12 minutes:
30 Overhead Walking Lunges (45/25)
15 Ring Dips

Post Power Clean Loads and Workout Time to Comments
For the strength segment, add weight to the bar each set working up to the heaviest Power Clean for the day.  On the sets of 3, you can and should reset the bar on the floor for each rep.  Remember that receiving the bar anywhere above “below parallel” is considered a power clean.

For the conditioning workout, you are a taking a total of 30 steps each round, not each leg.  Substitute bar or parallette dips for Ring Dips as necessary.

OPEN GYM tonight from 7-7:45!

Pyrros Dimas – Power Cleans in Slow Mo

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WOD for Thursday 020212 — Click Here For Today’s Schedule
Muscle Ups
Take 20 minutes to practice Muscle Ups, transitions, or linking MUs together. 
–Rest–
4 Rounds For Time:
10 Overhead Squats (135/95)
50 Double Unders

Post Workout Time to Comments
For the skill segment, practice Muscle Ups, transitions, stringing multiple reps together, or ring dips and pullups.

For the conditioning workout, take the OHS bar from the floor, not the rack.  Sub for DUs today is parallette jumps. 

ENDURANCE WORKOUT tonight at 6pm!

No false grip Muscle Up Progressions

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Click here to view the embedded video.

Click here to view the embedded video.

Click here to view the embedded video.

All classes today will be held in the park behind the gym.  The gym is not open or available for any open workouts or strength training.

Meet in the big room adjacent to the gym!

The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th!  Choose your partner and sign up!  More info

WOD for Saturday 012812 — Click Here For Today’s Schedule
Coach Stew’s Choice

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Today’s workout is Coach Stew’s choice.  It will be held in the park out back.  Be prepared to potentially get a little dirty.

MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am – Meet in the big room next to the gym! 

There is NO PILATES today!

WOD for Friday 012712 — Click Here For Today’s Schedule
Snatch
5-5-5-3-3-3
–Rest–
3 Rounds For Time:
10 DB Hang Clean & Thrusters
50 Double Unders

Post Snatch Loads and Workout Time to Comments
For the strength segment, gradually add weight to the bar working up to a heavy set of 3 Snatches.  If your form is suspect from the floor, work from one of the hang positions (above or below the knee).  If your Overhead Squat is where you have difficulty work on Snatch Drops or Balances instead.

For the conditioning workout, use the heaviest dumbbells you can handle.  Hang clean can be from above or below the knee, but must be received in a full squat.  Sub parallette jumps for Double Unders.

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts!

Coach Burgener takes Dutch Lowy through some Snatch Drills

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