W.O.D. – Workout of the Day

December 11, 2017

December 12 2017
8:01 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- ROMWOD is coming! CLICK HERE
- 2017 Holiday party WHITE ELEPHANT is Saturday December 16th at Miramar! CLICK HERE
SWOD(16 min):
Test 1RM Strict Press

WOD
AMRAP 3 min
Max Distance KB Goblet Carry (53/35)*
*each time you drop …
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December 10, 2017

December 11 2017
7:39 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
- 2017 Holiday party WHITE ELEPHANT is Saturday December 16th at Miramar! CLICK HERE
SWOD:
Back Squat Cluster 4 x 2.2.1
*rest …
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December 9, 2017

December 9 2017
6:18 AM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
- 2017 Holiday party WHITE ELEPHANT is Saturday December 16th at Miramar! CLICK HERE
WOD
EMOM 9
2 Clean and Jerks
(build to …
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December 7, 2017

December 8 2017
7:38 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
- 2017 Holiday party WHITE ELEPHANT is Saturday December 16th at Miramar! CLICK HERE
SWOD:
Deadlift Clusters 4 sets x 2.2.2
*rest …
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December 5, 2017

December 6 2017
9:22 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
- 2017 Holiday party WHITE ELEPHANT is Saturday December 16th at Miramar! CLICK HERE
SWOD (18 min)
A. Tall Snatches 5×2 (Focus on …
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December 4, 2017

December 5 2017
8:15 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
- 2017 Holiday party WHITE ELEPHANT is Saturday December 16th at Miramar! CLICK HERE
- SPECIAL CLASS COACHED BY JULIEN PINEAU OF STRONGFIT!
…
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December 3, 2017

December 4 2017
5:17 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
- SPECIAL CLASS COACHED BY JULIEN PINEAU OF STRONGFIT!
SWOD:
Back Squat Clusters 4 sets x 2.2.2
*rest 30 seconds between
…
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December 1, 2017

December 2 2017
6:08 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
WOD

EMOM until failure

7 Thrusters (75/55)

7 Pullups

Score= Rounds + reps completed

Share
…
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November 30, 2017

December 1 2017
5:23 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:

Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE

ROMWOD is coming! CLICK HERE
SWOD 11 Week Roadmap:

Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3

Phase 2 (Linear Progression) Week 4/4

Phase 3 (Clusters)
…
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November 29, 2017

November 30 2017
7:25 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
SWOD (18 min cap):

Make up Tues or Weds SWOD or Skills practice: Double Unders and drills

WOD

5 Rounds for
…
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