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6-10 min
The gym will be closed this Thursday in observance of Thanksgiving. There will be one class on Friday, 29 Nov at 0900. Regular schedule resumes Saturday. Conditioning: 12 Thrusters (65/43) 12 Toes-to-bar 36 Cross-over single-unders   3 Rounds for time (8:00 cap)   …Rest 3:00 and then…   12 Thrusters (65/43) 12 GHD sit-ups 36...
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Conditioning: As many rounds as possible in 6-minutes of: 6 Bar muscle-ups 9 GHD sit-ups   …Rest 3 minutes and then…   As many rounds as possible in 6-minutes of: 6 Double dumbbell hang squat cleans (2 x 50/35) 9 Handstand push-ups   For score   Strength: Bench Press 5 @ 70% of 1-Rm 5...
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Conditioning: 10/8 Calories rowed/skied/biked* 10 Left-arm dumbbell thrusters (50/35) 10 Right-arm dumbbell thrusters (50/35) 5 Strict pull-ups   3 Rounds for time (11:00 cap) *Athlete must row once, bike once, and ski once. Can be done in any order.   Strength: Front Squat 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3...
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Friday 5:30pm class cancelled. We are sorry for any inconvenience! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 16 June 2021   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs...
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Skill: Pull-ups Every minute on the minute for 9 minutes, perform: Minute 1: 20-seconds Strict chin-ups/rest 40-seconds Minute 2: 20-seconds Strict pull-ups/rest 40-seconds Minute 3: 20-seconds Strict wide-grip pull-ups/rest 40-seconds   For score and quality   Conditioning: As many rounds and reps as possible in 20-minutes of: 15/12 Calories biked/skied 50-ft Single-arm dumbbell overhead lunges-right...
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  Conditioning: E2MOM for 10 Minutes: 12/9 Calories rowed 9 Sumo deadlift high pull (75/53)* 7 Front squats (75/53)* 5 Kettlebell swings (72/53)*   For score *Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.   Strength: Clean Every 2-minutes perform: 3 reps @ 45-55-65% …then… Every...
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Register to Volunteer for the Festivus Games 2024! The Friday 1730 class and Saturday 0900 class have been canceled due to the Fall Festivus Games. Come on out and cheer on the athletes!   Conditioning: Partner WOD As many rounds and reps as possible in 10:00 of the following: 1 Synchro squat snatches (95/63) 1...
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Register to Compete or Volunteer for the Festivus Games 2024!   Conditioning: 15 Burpees over dumbbell 10 Alternating dumbbell squat snatches (50/35) 5 Strict handstand push-ups   3 Rounds for time (10:00 cap)   Strength: Snatch On an every 1:30 clock: 2 @ 70% 2 @ 70% 2 @ 70% 2 @ 75% 2 @...
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Register to Compete or Volunteer for the Festivus Games 2024!   Conditioning: 20 Single arm dumbbell thrusters (50/35) 25-ft Handstand walk 250m Ski   3 Rounds for time (10:00 cap)   Strength: Athlete’s choice: Overhead Squat OR Front Squat On an every 2-minute clock: 5 @ 25% 5 @ 40% 5 @ 50% 5 @...
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Register to Compete or Volunteer for the Festivus Games 2024!   Conditioning: 21-15-9 rep rounds of: Toes-to-bar Kettlebell goblet squats (72/53)   For time (8:00 cap)   Strength: Back squats On a 2:00 clock: 5 @ 25% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 65% 5 @ 70%   Then immediately...
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