Jan 20 2019
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Posted by Nick Nuzzolo

WOD for 1/21/19

Warm Up: a.) 4 Rounds Rowling b.) Dynamic + Bands Skill EMOM: 10 Minute EMOM: Min 1 – Double Unders Min 2 – Handstands *each minute athlete specific WOD: 12 Minute AMRAP: “Crazy Brazy” 5 TTB 10 DBalls (100/80) 15 MBC (25/20) L1 – (80/60) L3 – (50/40) Performance Goal: 6 Rounds

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Jan 19 2019
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Posted by Nick Nuzzolo

WOD for 1/20/19

SUNDAY FUNDAY! Warm Up: 15 – 12- 9 – 6 DB Front Squat (light) Step Up Burpees WOD: 8 Minute AMRAP: 10 KBS (53/35) 8 Burpees 6 Box Jumps (24/20) –rest 2:00– 5 Min Row or Ride for distance L1 – (44/26) L3 – (35/18) Performance Goal: 7 Rounds and 1500m+ on Rower!

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Jan 18 2019
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Posted by Nick Nuzzolo

WOD for 1/19/19

Warm Up: Dynamic Movements! WOD: EMOM 14: Minute 1 – :25 Sprint on Rower Minute 2 – 7 Thrusters (75/45) @ minute 14:00 AFAP: 49 Bent Over Barbell Rows (75/45) 49 Push Press @ minute 20:00 *in two person teams  with one barbell, establish 1RM Thruster from the floor

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Jan 17 2019
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Posted by Nick Nuzzolo

WOD for 1/18/19

Warm Up: 10 – 8 – 6 – 4 Empty BB Hang Snatch Empty BB OHS Air Squats WOD: 4RFT: 5 Hang Snatch (115/75) 25 Wall Balls L1 – (95/65) L3 – (75/45) Performance Goal: Sub 16:30

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Jan 16 2019
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Posted by Nick Nuzzolo

WOD for 1/17/19

Warm Up: Skill EMOM 10: Minute 1 – HSPU Minute 2 – Double Unders *each minute is athlete specific WOD: 14 Minute AMRAP 250m Row 5 Dballs over Shoulder (100/80) 10 DBall Deadlifts L1 – (80/60) L3 – (50/40) Performance Goal: 6 Rounds

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Jan 15 2019
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Posted by Nick Nuzzolo

WOD for 1/16/19

Warm Up: Squat Prep a.) Mobility b.) 4 Rounds Tabata: Air Squats Strength: Back Squat 1RM *Always an important day but no pressure for a PR here. Don’t let the 1RM get in your head. Come in, prepare properly and if the PR is there then take it, and if not get as heavy as […]

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Jan 14 2019
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Posted by Nick Nuzzolo

WOD for 1/15/19

Warm Up: a.) 5 Minutes XBike b.) 6 Minute WAMRAP 1 Shuttle Run 10 PVC OHS 10 Banded Press WOD: 3RFT: 12 HSPU 12 OHS Round 1 – (75/45) Round 2 – (95/65) Round 3 – (135/95) Performance Goal: Sub 11:00

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Jan 13 2019
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Posted by Nick Nuzzolo

WOD for 1/14/19

Warm Up: a.) 4 Minutes XBike :40/:20 b.) WOD Prep / Movement Prep WOD: Benchmark Girl WOD! “Barbara” 5RFT: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats *rest 3:00 between rounds Performance Goal: PR!

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Jan 12 2019
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Posted by Nick Nuzzolo

WOD for 1/13/19

Sunday Funday! Warm Up: EMOM 12: Min 1 – 12 Low Box Jumps Min 2 – 10 TTB Min 3 – 5 KB DL / 5 RKBS / 5 Goblet Squats *Low volume skill work here, dial in and get better! WOD: 12 Minute AMRAP: 15 Box Jump Overs (24/20) 10 Cals XBike Performance Goal: […]

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Jan 11 2019
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Posted by Nick Nuzzolo

WOD for 1/12/18

WOD: *in two person teams 6 Rounds: 25 Squat Cleans (155/105) 50 Wall Balls 75 Double Unders L1 – (135/95) L3 – (95/65) *rest 1:00 between rounds **partners must switch every 5 reps on Wall Balls and Squat Cleans **We have some MAJOR announcements coming soon guys! Stay tuned to the Instagram feed and Facebook page […]

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