In-House Throwdown Leaderboard

Below is the leaderboard link to the In-House Throwdown today!  The competition starts at 8:30am and this leaderboard will be updated after every heat.  The final event's scores will not be included until after the podium.   In-House Throwdown...

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WOD Thursday 11/16/17

WOD Thursday 11/16/17

Warm-up Coach's choice WOD Prep Warm up WOD movements WOD AMRAP 20 20/15 Cal Bike 15 Pull-ups 10 DB Turkish get-ups (50,35) Switch arms as needed Option 2: AMRAP 20 20/15 Cal Bike 10 Pull-ups 10 DB Turkish get-ups Switch arms as needed Option 3 20/15 Cal Bike 10 Ring...

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WOD Wednesday 11/15/17

WOD Wednesday 11/15/17

*Runs Broken into 100m around parking lot. *Athletes complete a round of the chief then rotate The Chief Rx is: 3 power cleans(115,75) 6 Push-ups 9 Air squats The chief scaled: 3 Power cleans(75,50) 6 Push-ups or 12 shoulder taps 9 Squats RX 115,75 Scaled (75,50) Post...

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WOD Tuesday 11/14/17

WOD Tuesday 11/14/17

In House Throwdown WOD 4 preview! War Horse Teams of 2 AMRAP 12 15/10 cal row (rower must be reset every round) 12 Kettlebell swings Rx (53,35) Scaled (35,26) 9 Burpees over the rower *One athlete works while the other rests. Athlete Completes 15/10 cal row. When...

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WOD Monday 11/13/17

WOD Monday 11/13/17

DT, Elizabeth, Jess, Dana & Melissa (The usual suspects) 5 back squats after each row.  Same load across all sets.  Work on consistent mechanics and depth for all...

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October Achievements!

Congratulations to all the October achievements! Dawn 145 back squat PR Dawn 110 over head squat PR Deb Chest to bar pull-ups Todd 1st time in 34" waist in jeans in 22 years. Todd 170 bench press PR Todd 85 overhead squat PR Todd 110 strict press PR Jess 1 strict...

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