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WOD Blog
 | Sat, Oct 14 2017 |  |
 | Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 10/14/17 | WARM UP 10/14/17 |
METCON 10/14/17(Time, Rx+, Rx2, Rx3) In teams of 2 perform Alternating Triplets (4 rounds each partner each triplet, alternating triplets each round) Partner A: Box Jumps 5 reps (30'/24') Mountain Climber 20 reps Push Ups 10 reps Partner B: CTB Pull Ups 5 reps Sit Ups 10 reps Pushballs 15 reps (20#-10'/14#-9') THEN: Collect 200 calories on bike, rower, or ski erg (only one machine per partnership) *If one partner finishes their triplet early, they can either rest until it's time to switch or start working on the machine calories early (just make sure to write it down in case the machine resets itself) Goal: Sub 23 minutes Cap: 28 minutes RX+: See coach Seth for spicy competitors WOD (hot chili emoji) RX: As written RX2: STEP UPS ALLOWED 24'/20', Jumping CTB Pull Up, Incline or knees down push ups, 14#-10'/10#-9' RX3: See coach for individual modwod
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