Max Box Jumps And A KB & BJ Metcon
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Wow! This WOD was spicy.
Read MoreSnatch Balance, Max Height Box Jumps and Max Rep Rebounds
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We had quite a varied WOD on July 8 & 10, that focused on producing power from the hip.
Read More"Rahoi" - BJ, Thrusters and Bar-facing Burpees
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After completing max weight single-arm DB snatch practice, everyone tackled "Rahoi", another spicy Hero WOD, combining thrusters and bar-facing burpees.
Read MoreTGU Max and a KB/BJ Metcon
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Turkish getups made an appearance in early June.
The four rounds of 20 X KB and 20 X BJ that followed in part 2 were spicy...especially when there's a 10-min max on the WOD.
Read MoreMax GHD BP & Squats For Time OR Max BJ & "Megan"
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Depending on the day and participants, we worked on core strength or max box jumps and spiced up the WOD with a metcon at the end.
Read MoreMuscle Ups & Mini-Morrison (Hero)
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Muscle ups for quality, followed by a 1/2-Morrison (Hero WOD).
Read MoreCrazy Eights - Box Jumps and Burpees
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Muscle ups for quality, followed by max box jumps and "Crazy Eights" - box jumps and burpees based on cards drawn from ace to 8 for time. CCF-named WOD.
Read MoreMax Box Jump & Bamboo Bar Bench Press
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Max box jump & bamboo bar bench press (using bands and kettle bells).
Read MoreTGU, Max BJ & "Death By Burpees"
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Turkish Get Up, Max Box Jump & Death By Burpees (# of burpees = minute, e.g. minute 1 = 1 burpee, minute 2 = 2 burpees, etc)
Read MoreMax Box Jump & AMRAP BJ, KB, SDLHP, Lunges
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Max box jump & 12-min AMRAP of tire box jumps, kettlebell swings, sumo dead lift high pulls and lunges.
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