6199 Dressler Rd. NWNorth Canton, OH, 44720 

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April 28, 2016

Strength: overhead squat

 

Wod:

250m run

30 pull ups

500m run

30 pull ups

250m run

 

April 27, 2016

Strength: tempo front squat

 

 

Wod: 14 min amrap

10 front squats (135/95)

15 kettlebell swings (70/55)

30 double unders

 

April 26, 2016

Strength/skill: clean and jerk

 

 

Wod:”Vengeance”

10-1 hang cleans (115/75)

1-10 shoulder to overhead

 

*5 burpee penalty each bar drop, accumulated and completed after the barbell work is completed. 

April 25, 2016

Strength: bent over row/deadlift

 

 

Wod: EMOM 6

6 deadlifts (225/185)

max effort burpee box overs

*score is total burpee box overs

 

 

April 24, 2016

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Strength: strict pull ups/push ups

 

 

Wod:

20 front rack lunges (95/65)

15 hand stand push ups

30 overhead squats (95/65)

12 hand stand push ups

24 overhead squats

9 hand stand push ups

18 overhead squats

20 front rack lunges

 

 

April 21, 2016

Lift: Strict press

 

Wod: 

3-6-9-12-15-18-21

Goblet squats (55/35)

21-18-15-12-9-6-3

hang snatches (75/55)

3 v-ups emom

 

 

 

 

 

 

 

 

 

 

Join us Saturday for a fundraiser! Partner workout, $10 a person!!

April 20, 2016

Lift:

Back squat

 

 

Wod:

3 min amrap

1 rope climb 

40 tuck jumps

3 min amrap

10 deadlifts (225/155)

40 mountain climbers

3 min amrap

10 t2b

40 lateral bar hops

No rest between amraps 

 

 

 

 

 

 

 

Come join us for a fundraiser Saturday! Partner workout, $10 a person!

April 19, 2016

Strength:

strict pull ups

push ups

 

 

Wod:

20 min amrap 

run 250m 

100 lunges 

100 double unders

50 wall ball (20/14)

row 250m 

 

 

 

 

 

 

Come join us for a fundraiser Saturday 4/23! Partner workout, $10 a person.

April 18, 2016

Lift:

snatch

 

 

Wod:

6 min amrap

6 hspu

6 box jumps (30/24)

1 min rest

6 min amrap

6 sto 115/75

6 burpees

 

 

 

 

 

Come join us Saturday 4/23 for a fundraiser! Partner workout. $10 a person!

April 17, 2016

 

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