128 S. Southwinds Ave Ste 6, Farmington, AR 72730

Archive for Month: June 2016

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07.01.16 WOD

Warm up Strength – Back Squat 3×5 @ 70,75,80%* *Superset with 10 speed squat jumps Metcon – 3 Rounds 25 Wall Balls                 20/14 8 Plate-over-Burpees 25ft OH Lunge              45/25

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06.30.16 WOD

Warm up Strength – Power Clean 10 min EMOM, trying to add weight up to a 1RM for the day Metcon – 12 Min AMRAP 200 m run 12 Pull ups 6 FS                        135/95

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06.29.16 WOD

Warm up Strength – Sled Pull 4x100m             180/125 Metcon – For Time 21-15-9 Deadlift                    185/125 Box Jump                24/20    

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06.28.16 WOD

Just wanted to say great job on the workout today guys!! That was a tough workout and everyone did great. Everyone seems to be making great progress! All I can do is give you the work, but you have to put in the work. It’s definitely showing!! Keep Breathing, Keep […]

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06.27.16 WOD

Warm up Strength – 1 Snatch, 1 Hang Snatch, 1 OHS Every 90 sec for 9 minutes Metcon – For time 5-10-15-20-15-10-5 OHS           75/55 T2B  

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06.24.16 WOD

Warm up Strength – Back Squat 3×5 @ 65, 70, 75% Superset with 10 ME tuck jumps Metcon – For Time 40 Wall Balls                20/14 16 Bar Over Burpees 20 Power Cleans          135/95 16 Bar Over Burpees 40 Wall […]

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06.23.16 WOD

Warm up Skill – Dip/Pull-up/HSPU You will have 5 min at all three stations to work on your KIP for each movement. Metcon – For Time 800m Run 40 Nasties 20 Push ups 10 Bar Muscle ups

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06.22.16 WOD

Warm up Strength – Jerk 10 Min EMOM adding weight each minute Metcon – “Annie” For Time 50-40-30-20-10 Double Unders Ab Mat Sit Ups Finisher – 2 x 400m sprint with 2 min rest between

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06.21.16 WOD

Warm up Strength – Strict Press 3×5 @ 65%,70%,75%* *Superset with 5 strict pull ups Metcon – For Time 21 Deadlift               185/125 21 Air Squats 400m Run 15 Deadlift               185/125 15 Air Squats 400m Run 9 […]

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06.20.16 WOD

Warm up Strength – Power Snatch 3 TNG Power Snatches every :90 seconds for 9:00 minutes, adding weight every set working to a ME Metcon – 4 Rounds 2 Rope Climbs 5 Strict HSPU 9 T2B