168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Month

December 2014

Tuesday 12/9/14

W.O.D. A. Push Press 2-2-2-2-2 B. Every 2 Minutes For 20 Minutes 2 L-Pull Ups 3 Strict Pull Ups 5 Chest To Bar Pull Ups If Possible Do All 10 Reps As 1 Set Advanced Training 10 Rounds 1 Minute On 1 Minute Off Row For Max Meters Guys Goal is 3000m Girls Goal is 2700m
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Monday 12/8/14

W.O.D. AMRAP 20 Minutes 7 Squat Cleans 185/115 or 75% 1 RM 8 Burpee Box Jumps 30/24 Advanced Training 5 Rounds For Highest Quality 1 L Rope Climb 3 Skin The Cats (Rings) 5 Roll To Candle Stick 7 Shoulder Taps Each Side Alt. (14 Total)
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Saturday 12/6 Schedule Is 8am, 9am 11am Beginners Class, and 12:30pm

Saturday W.O.D. 2 Rounds For Time: 10 Squat Cleans 135/95 10 Burpee Box Jumps 24/20 10 Front Squats 135/95 10 Chest To Bar Pull Ups 10 Shoulder to Over Head 135/95 10 Chest To Bar Pull Ups Advanced Training A. Snatch Balance 1-1-1-1-1 B. 4 Rounds Not For Time 10 Strict Toes To...
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Friday 12/5/14

W.O.D. A. For Time: 30 Toes To Bars 30 Deadlifts 225/155 30 Double Unders 30 Overhead Squats 96/65 30 Pull Ups B. Back Squat 2-2-2-2-2
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Thursday 12/4/14

W.O.D. Row 1000 AMRAP 9 Minutes 35 Sit Ups 25 Box Jumps 24/20 15 Kettle Bell Swings 1.5/1 Row 1000 Advanced Training Rest Day
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Wednesday 12/3/14

W.O.D. A. Power Clean 1-1-1-1-1 B. “Power Elizabeth” 21-15-9 Power Cleans Ring Dips C. 100 Tricep Press Downs 100 Band Pull Aparts Advanced Training In 8 Rounds 30 Muscle ups 45 HSPUs Followed By Part C 100 Tricep Press Downs 100 Band Pull Aparts
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Tuesday 12/2/14 Saturday Schedule Update

Saturday Classes Will Be At 8am, 9am, 11am Beginners Class and 12:30pm for the remainder of the winter! W.O.D. A. 3 Rounds For Time 10 Squat Snatch 135/95* 2 Rope Climbs *Scale as needed B. 5 Rounds Not For Time 15 Second L-Hang 15 Back Extensions 15 Butterfly Sit Ups Advanced...
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