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Saturday, February 13, 2016
**Please Sign In To Class In Advance Via WODIFY** 160213: NO 0800 Ladies Class Today–Everyone @ Twerkfit 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, February 14, 2016
**Please Sign In To Class In Advance Via WODIFY** 160214: 100m Handstand Walk for time –then- “Chase the Ace” 3 Rounds of 3:00 On / 3:00 Rest: 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9...
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Monday, February 15, 2016
**Sign in to class in advance via WODIFY** 160215: 7 sets: Hang Power Clean x 2 Hang Squat clean Front Squat Jerk x 2 NOTE: Build to a heavy lifting every 2:00 –then– “Modern Love” Max Reps in 1 Minute...
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Tuesday, February 16, 2016
**Sign in to class in advance via WODIFY** 160216: Box Squat 6×4 NOTE: Ascend, start at 60% –then- 3 Rounds: 50 Air squats 40 Alternating DB snatches (45#/35#) 30 Cal row 20 Deadlift (155#/105#) 10...
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Wednesday, February 17, 2016
**Sign in to class in advance via WODIFY** 160217: 4 sets Max reps Bench Press 225/135 185/105 135/85 95/65 NOTE: Score total reps, put in wodify as 4 separate numbers –then– “Rebel Rebel” AMRAP 7 2...
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Thursday, February 18, 2016
**Sign in to class in advance via WODIFY** 160218: “Harper” AMRAP 23: 9 Chest to Bar Pull Ups 15 Power Cleans (135#/95#) 21 Squats 400 Meter Run (45#/25#) — 630 Skills: Deadlift and Sumo Deadlift
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Friday, February 19, 2016
**Sign in to class in advance via WODIFY** 160219: EMOM 10: 3 deadlifts @ 65% –then– 3 Rounds: 250m row 15 Wall balls (20#/14#) 15 Shoulder to overhead (95#/65#) 15 Box jumps 15 Burpees
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Saturday, February 20, 2016
**Sign in to class in advance via WODIFY** 160220: 0800 Ladies Only Class 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, February 21, 2016
**Sign in to class in advance via WODIFY** 160221: 10 Minutes: Find a 1RM Squat Clean Thruster (aka “Cluster”) –then- “Bubbles” AMRAP 12: 10 Burpees 25 Double-Unders –then- Optional Abs: 6 Minutes,...
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Monday, February 22, 2016
**Sign in to class in advance via WODIFY** 160222: Every 2:00 for 6 sets Power snatch Full snatch 2 Overhead Squat NOTE: Build to a heavy set –then– Open 14.1 AMRAP 10: 30 Double Unders 15 Snatches...
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Tuesday, February 23, 2016
160223: Bench Press 6×4 start at 70% –then- “Back in Black” 5 rounds: 10 Jerks (155#/105#) 10 Toes to bar 10 Burpees — 630 Skills: Snatch
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Wednesday, February 24, 2016
160224: DB single leg RDL 3×12 –then– 3×20 double band good mornings –then– “Rock of ages” 5 rounds: 30 KBS 30 Push ups immediately into… 1000m row — 630 Yoga with Bee
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Thursday, February 25, 2016
160225: 7 Rounds of :40s on / :20s off at each station: (rotating through) Station 1 – Row or Bike for Calories (for RX +) Station 2 – Burpees Station 3 – Kettlebell Swings (55#/35#) — 630 Skills:...
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Saturday, February 27, 2016
160227: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, February 28, 2016
160228: “Death by 10 Meters” Minute 1 – Run 10 Meters Minute 2 – Run 20 Meters Minute 3 – Run 30 Meters … NOTE: Continue pattern as far as possible. RX+ = AMRAP Pushups during rest. –then– 3-4...
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Monday, February 29, 2016
**Sign in to class in advance via WODIFY** 160229: EMOM 10: Clean & Jerk x 2 NOTE: Ascend in weight. Start at 60-65% –then– “TNT” 30 Snatches (95#/65#) 30 Clean and Jerks (95#/65#) 30 Thrusters...
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Tuesday, March 1, 2016
**Sign in to class in advance via WODIFY** go Ninja Jess! podium as intermediate at Boat Rock Bouldering competition 2016!! 160301: Box squat 8×2. Ascend, start at 70% –then– “Bones” 4 rounds: 10 Box...
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Wednesday, March 2, 2016
**Sign in to class in advance via WODIFY** 160302: DB Floor press 3×20 –then- Bent over row 3×10 –then- Row 5 x 500 Meters NOTE: Rest 2 Minutes Between Sets — 630 Yoga with Bee
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Thursday, March 3, 2016
**Sign in to class in advance via WODIFY** 160303: “Welcome to the Jungle” Teams of 3: 100 Calorie Row 100 Box Jump Overs (24″/20″) 100 Thrusters (95/65) 100 Toes to Bar 100 Thrusters (95#/65#) 100 Box...
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