6199 Dressler Rd. NWNorth Canton, OH, 44720 

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March 30, 2017

Skill:

row technique

Wod:

1,000m row

then

7 rounds

12 box overs w/plate (20”)(25/15)

8 chest to bar

March 29, 2017

Strength:

behind the neck strict press

Wod:

9 min amrap

ladder up by 2’s

overhead squats (95/65)

lateral bar hops

March 28, 2017

Skill:

double unders

Wod:

emom 5

4 strict pull ups

5 burpees

emom 5

15 second hand stand hold

4 strict hand stand push ups

emom 5

15 double unders

5 thrusters (45/35)

emom 5

15 kettlebell swings (55/35)

5 burpees

March 27, 2017

Skill:

kipping toes to bar/knees to elbow

Wod:

20 front rack lunges (95/65)

15 toes to bar

30 wall balls (20/14)

12 toes to bar

24 wall balls

9 toes to bar

18 wall balls

20 front rack lunges

March 26, 2017

Strength:

front squat

Wod:

18 min amrap

30 burpees

30 front squats (75/55)

30 push ups

30 shoulder to overhead (75/55)

March 23, 2017

Strength:

snatch work

Wod:

2 rounds

6 overhead squats (135/95)

12 overhead lunges (135/95)

then (no rest)

4 rounds

9 overhead squats (95/65)

18 overhead lunges (95/65)

March 22, 2017

Skill:

bar muscle ups/kipping

Wod:

10 bar muscle ups

10 double unders

20 deadlifts (225/135)

20 double unders

30 hand stand push ups

30 double unders

40 sit ups

40 double unders

50 pop squats

50 double unders

March 21, 2017

Strength:

strict pull ups

strict hand stand push ups

Wod:

10 min to complete:

100 calorie row

10 min to complete:

10 rounds of Cindy

5 pull ups

10 push ups

15 air squats

10 min to complete:

10-1

hang snatches (75/55)

burpees

March 20, 2017

Tuesday, March 21, is World Down Syndrome Day. This is held annually to raise awareness, inclusion and acceptance for the Down syndrome community. The date is special and represents how people with Down syndrome has a 3rd replication of the 21st chromosome. 

JOIN US on today and WOD in your fun and/or mix-matched socks! 

Down Syndrome International (DSi) designated "Lots of Socks" as the annual theme since chromosomes appear like socks when looked at under a microscope.

Through your participation in events like Lots of Socks, we help to break down negative attitudes, create a very loud single global voice advocating for the rights, inclusion and well being of people like Lana.  #WDSD17 #MyVoiceMyCommunity#LotsofSocks  #midnigh...

March 19, 2017

Strength:

front squat

Wod:

15 min amrap

10 front squats (115/85)

8 v-ups

6 kettlebell swings (70/55)

4 box jumps (30/24)

2 wall climbs

This coming Tuesday, March 21, is World Down Syndrome Day. This is held annually to raise awareness, inclusion and acceptance for the Down syndrome community. The date is special and represents how people with Down syndrome has a 3rd replication of the 21st chromosome. 

JOIN US on Tuesday and WOD in your fun and/or mix-matched socks! 

Down Syndrome International (DSi) designated "Lots of Socks" as the annual theme since chromosomes appear like socks when looked at under a microscope.

Through your participation in events like Lots of Socks, we help to break down negative attitudes, create a very loud single g...

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