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Workout of the Day – Wednesday 3/12/14

CLEAN HIGH PULLS:  5 – 3 – 1 – 1 – 1 then  FOR FORM: 5 – 4 – 3 – 2 – 1 of: Go heavy Bulgarian Squats Bent-Over Rows Floor Press then “THE CD2″ For Time: 34 AbMat Sit-ups 34 Squats 400 m Run 34 Squats...

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Workout of the Day – Tuesday 4/22/14

CLEAN HIGH PULL: 3 – 3 – 3 – 3 – 3 then  TWO TABATA SETS OF: Row (for distance) Kettlebell Swings – Russian (for reps) then  FOR FUN: In 2 minutes: As much L-hang as possibleFiled under: lifting, WODs...

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Workout of the Day – Sunday 11/9/14

“WOOD”  Five Rounds for Time of: 400 m Run 10 Burpee Box Jumps 10 Clean High Pulls 10 Thrusters (95/65) 1 min rest  Filed under: WODs Tagged: benchmark, burpee box-jumps, clean high pulls, running,...

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Workout of the Day 9/21/14

Javorek 3 Rounds for Time 6 Deadlifts 6 High Pull 6 Front Squats 6 Push-Jerk 6 Back SquatsFiled under: WODs Tagged: back squats, clean high pulls, deadlifts, front squats, push jerk

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Workout of the Day 10/8/14

Clean High-Pull 5-5-3-3-3 then The VG Burn 10 Burpees 9 KB Swings 8 Jumping Lunges 100 m Med-Ball Run X 4Filed under: WODs Tagged: burpees, clean high pulls, jumping lunges, kettlebell swings, weighted...

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Workout of the Day – Sunday 4/26/15

BTN JERK + SQUAT CLEAN TO RETURN:  1 x 8 then  Front Squat: 3 x 5 with 5 second hold @ bottom After each set: 30 second Front Lever hold then Clean High Pull: 5 x 3 (100% of 1 rep max clean) then...

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Workout of the Day – Saturday 5/28/16

FIRE FIT TRAINING 4 Rounds for Time of: 200 m Run 1 Sled Shoulder Pull (100/70) 250 m Row 1 Bag Rescue Drag (100/70) 25 Medicine Ball Over Shoulder (40/30) then  EMOM for 8 min of: 1 Clean Deadlift...

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Workout of the Day – Saturday 6/25/16

FIRE FIT CIRCUIT  45 on/ 15 off of: Wall Jump-overs Sledge Weighted Step-ups Shoulder Carry Rope Pulls X3 then EMOM for 10 min of: even min: Clean Deadlift + Clean High Pull odd min: Clean & Jerk...

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Workout of the Day – Tuesday 11/15/16

CLEAN COMPLEX: 2 Clean High Pulls + 1 Clean + 1 Split Jerk Find heavy single then 5 Round for Time of: 5 Hang Power Cleans (155/105) 5 Front Squats 5 Handstand Push-ups (sub: DB Strict Press) Extra...

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Workout of the Day – Sunday 3/12/17

THREE ROUNDS FOR TIME OF: 1 Farmer Carry (70/53) 10 Shoulder-to-Overhead 25 Double-unders then EMOM for 8 min of: 2 Clean High Pulls then  AMRAP in 15 min of: 20 Wall Ball (20/14) 3 Handstand Push-ups...

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Workout of the Day – Monday 3/27/17

CLEAN HIGH PULL + SQUAT CLEAN + JERK: Find heavy single then “The JCL” 7 Rounds for Time of: 5 Handstand Push-ups 5 Strict Pull-ups 15 min limit Extra Credit 5 min Ladder of: 10 – 20 – 30… AbMat...

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