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WODS: October 16 – 22

Monday Builder 10 minute EMOM: 5x sandbag deadlifts 10x box jumps TRX Gripper Ripper 7 Rounds for Time: 3x Pull-ups 5x Chin-ups 7x TRX Push-ups 9x TRX Rows   Tuesday TMX WOD   Wednesday Spartan 300 100 Jumping Jacks 30 Burpees 10 Burpee Pull-ups 20 Pull-ups 30 Box Jumps 30 Wall Balls 100 Russian Twists 30 Air Squats 30 Sidekicks (each side) […]

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Tahoe Spartan UltraBeast

Spartan UltraBeast

I had a rough week coming off Sun Peaks. The SP UltraBeast was a tough one and involved a bear crawl up the side of a seemingly unending mountain three peaks into the lap. I’m not sure there’s really another UltraBeast that stacks up to the course this year in terms of terrain – but […]

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WODS: October 9-15

Monday Builder 10 minute EMOM: 5x sandbag deadlifts 10x box jumps TRX Gripper Ripper 7 Rounds for Time: 3x Pull-ups 5x Chin-ups 7x TRX Push-ups 9x TRX Rows   Tuesday   TMX Challenge   Wednesday Rope-Sled 5 Rounds for Time: Rope climb to tape Sled push out and back Broken 1/2 Smykowski 6 rounds for […]

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WODS: September 25 – October 1

Monday Dip and Chins 10 Sets Total: Start with maximum number of Ring dips and bar Chin-ups. Then drop 1 rep for each of the 9 additional sets. Mouse Bagger Ladder down: 10….9…8…7…6…5…4…3…2…1 Sandbag Overhead Squat Sandbag Step-up each leg Sit-ups Star jumps   Tuesday Munckin 3 Rounds for Time: Run to road and back […]

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WODS: September 18-24

Monday Sean 10x rounds for time: 11x CTB pull-ups (can use band) 22x Front rack sandbag squats   Tuesday 21 Down 21-15-12-9-6-3 of each: KB swings Goblet Squats Box Jumps V-ups   Wednesday Beiber Team of 3. Cannot move through “chute” until person ahead of you has completed exercise. AMRAP 3 minutes on 1 minute […]

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WODS: September 11 – 17

Monday Ladder Holds 10x KB swings, 10x KB goblet squats. 9…8…7…6…5…4…3…2…1 10x push-ups, 10 seconds plank hold. 9…8…7…6…5…4…3…2…1 10x sit-ups, 10 seconds v-sit hold. 9…8…7…6…5…4…3…2…1 10x pull-ups, 10 second active bar hold. 9…8…7…6…5…4…3…2…1 Sled push out and back between each set… add progressively more weight.   Tuesday Tabata Tuffs Squats with hold on 10 seconds “break” Push-ups with […]

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WODS: September 4 – 10

Monday Cindy Loco 1 round of “Cindy” (5 pullups, 10 pushups, 15 squats) each person in a partner WOD format. Partner one does 1 round, Partner two does 1 round, partner one does 2 rounds… then 3, 4, 3, 2, 1. Unbroken and AFAP (as fast as possible). Then do as many tag-off relay sprints […]

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WODS: August 28 – September 3

Monday Cindy Loco 1 round of “Cindy” (5 pullups, 10 pushups, 15 squats) each person in a partner WOD format. Partner one does 1 round, Partner two does 1 round, partner one does 2 rounds… then 3, 4, 3, 2, 1. Unbroken and AFAP (as fast as possible). Then do as many tag-off relay sprints […]

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WODS: August 14-20

Monday BattleStar 100x Double-unders or 300 singles 80x Air squats 60x Sit-ups 40x Slam balls 20x C2B pull-ups 10x Clapping push-ups Accumulate 2 minutes of handstand hold Bonus: 25x T2B, 50x sit-up medball wall toss, 75x shoulder tap planks, 100x crunches   Tuesday Test Day   Wednesday Collin 6 Rounds for Time: Carry sandbell 1 lap […]

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WODS: August 9-13

Wednesday PT Grinder 3 rounds for time: 10x run and drop 10x squat jumps 20x push-ups 20x leg levers 15x burpees 15x smurf jumping jacks 15x tuck jumps 20x thrusters 20x narrow push-ups 20x crisscross jumping jacks   Thursday *200m is to end of blue building on right & back* The Avengers Captain America: 20 Push-ups […]

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