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Training for Thursday, December 1st

Training for Thursday, December 1st

Strength/Skill Deadlift 18:00 building to a heavy set of 5 Goal is to go heavier than the RDLs 2 weeks ago Workout of the Day


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Training for Wednesday, November 30th

Strength/Skill Kipping Pull Ups Max then regress Workout of the Day 8:00 AMRAP 1000m Row Buy In then: 4-8-12-16… DB Snatches 45/30 (Comp 65/45) DB


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Training for Tuesday, November 29th

Strength/Skill Bench Press 18:00 to build to a heavy set of 6 reps 80-85% of 1RM is a good target range to work toward Workout


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Training for Monday, November 28th

Workout of the Day (Danielle’s Birthday WOD!!!) On a 34:00 Clock Buy In: 33 Burpees Over the Bar (Bar Facing Comp) AMRAP in remaining time:


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Training for Saturday, November 26th

No Comp Workouts today. Coaches D$, Karlie and Adam are competing today at the Bellevue-Interbay Toys for Tots Throwdown if you want to go cheer


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Training for Friday, November 25th

Come in at 9am or 10am to start working off the Turkey and Stuffing! Strength/Skill Back Squats 3 Reps at 75% 1RM every 2:00 for


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Training for Thanksgiving 2016

Workout with Coach Janice at 9am before enjoying your holiday! Workout of the Day With a Partner, For Time 100 Box Jumps/Step Ups 24/20 100


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Training for Wednesday, November 23rd

Last workout before you feast!  No 6pm or 7pm classes tonight! Workout of the Day 33:00 EMOM rotating each minute 1- 20 1-arm Russian KB


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Training for Tuesday, November 22nd

Strength/Skill Overhead Squats 5 sets x 5 reps climbing in weight Workout of the Day 6 RFT (Comp w/ 20/14# Vest) 7 Push Ups 14


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Training for Monday, November 21st

Strength/Skill Handstand Push Ups 6 Sets x 5 Reps *The reps should be challenging to complete unbroken.  Coaches can help you scale or make the


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