Today’s WOD:
“Chelsea”
-Elite Fitness for Women from Adam Stanecki

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Today’s WOD:
AMRAP 20:
10 KB Swings
20 Sit-ups
30 Double Unders

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Today’s WOD:
Back Squat
15% x 3
50% x 3
65% x 3
80% x 3
90%+ x 3 (Set a new 3RM if you have it in you)
65% x 3 x 5 Sets
-This looks a little on the complicated side, but it should be easy once you get into it. This is a take on the 10 sets of [...]

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Today’s WOD:
30 Pull-ups
10 HSPU
20 Pull-ups
20 HSPU
10 Pull-ups
30 HSPU

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Today’s WOD:
Shoulder Press
3-3-3-3-3
4 Rounds:
15 Shoulder Press, men #75 women #45
15 Med Ball Cleans
http://www.vimeo.com/2442597

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Today’s WOD:
PR Day
-Don’t slack off on the warm-up! We don’t do the warm-up just to help reduce injury and prepare your nervous system for the workout, but also to constantly reinforce a few basic bodyweight movements. We can go a long time without doing sit-ups, push-ups, or basic ring work in a workout, [...]

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Today’s WOD:
Back Squat up to 1RM

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Today’s WOD:
7 Deadlifts, 15 Wall ball Shots x3
25 Knees to Elbows
5 Deadlifts, 15 Wall ball Shots x3
25 Knees to Elbows
3 Deadlifts, 15 Wall ball Shots x3
25 Knees to Elbows
You should be seeing plenty of new pictures next week - our old camera wasn’t cutting it when it came to taking action shots in the dark, [...]

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Today’s WOD:
2 Rounds:
-400M Run
-25 Kettlebell Swings
-400M Run
-25 Burpees
-25 Box Jumps
http://www.vimeo.com/2407829

swfobject.embedSWF(”http://www.vimeo.com/moogaloop.swf”, “vvq4962e21061253″, “400″, “300″, “9″, vvqexpressinstall, { wmode: “opaque”, allowfullscreen: “true”, “server”: “www.vimeo.com”, “clip_id”: “2407829″, “show_portrait”: “0″, “show_title”: “1″, “show_byline”: “1″, “fullscreen”: “1″, “color”: “C7C7C7″ }, vvqparams, vvqattributes);

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Today’s WOD:
“Nicole”
Notice the foam roller that’s sitting around the gym?
Here’s how to use it:

swfobject.embedSWF(”http://www.youtube.com/v/8caF1Keg2XU&rel=1&fs=1&ap=%2526fmt%3D18″, “vvq4962e21066980″, “425″, “344″, “9″, vvqexpressinstall, vvqflashvars, vvqparams, vvqattributes);

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Today’s WOD:
10 Rounds:
-10 Push-Ups
-20 Sit-Ups
-30 Squats
See everyone on Monday!

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Hope everyone had a good Thanksgiving!
If anyone is up for it…
-150 Burpees for time.
I’ll post another WOD tomorrow and Saturday that you can do with little to no space or equipment.

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Today’s WOD:
“Nancy”

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Today’s WOD:
AMRAP 20:
-7 Hang Power Clean
-12 Wall ball Shots
-100M Farmer’s Walks, 50% BW

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Today’s WOD:
From the The Fitness Conduit:
50 Burpee Pull-Ups
50 Turkish Get-Ups
-We’ll be closed on Thursday and Friday for Thanksgiving. Eat up!

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