Sara Nelson

Wednesday 1.28.15 WOD

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Strength: Deadlift, Build to a Heavy Set of 2   EMOM 8: Odd Minutes – 7 Deadlifts (65%) Even Minutes – 60 Double-Unders Box Brief: It’s Wednesday and you know what that means! MovementRx is at the box to help with all your movement and mobility needs. Make an appointment to see Dr. Claudia.

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Tuesday 1.27.15 WOD

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Teams of 2, AMRAP 20: 30 Lateral Barbell Burpees 30 Chest to Bar Pull-Ups 30 Power Cleans Power Clean weight increases each round. Round 1 – 135/95 Round 2 – 155/105 Round 3 – 185/135 Round 4 – 205/145 Round 5 – AMRAP at 225/155 Box Brief: Ask your box BFF if they are doing the Open and sign up together.

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Monday 1.26.15 WOD

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Strength: 2×10 Back Squat EMOM 10: 50m shuttle run 25/25 3 Man Makers 40/25 Box brief: Sign up for the Open! Sound like a broken record yet? Get used to it…Only a month to go!

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Sunday 1.25.15 WOD

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Rest Day. Box Brief: MovementRx is here this Wednesday. Visit their website (click the link) to schedule at appointment at the box.

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Saturday 1.24.15 WOD

20 – 16 – 12 – 8: Power Snatch (95/65) Burpees Thruster (95/65) Toes to Bar Box Brief: RSVP on Facebook to attend our Valentine’s Day Event 2/11 with MovementRx: Wine & Mobility Night.

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Friday 1.23.15 WOD

Brett

3 rounds: 15 Deadlifts (225/155) 15 Dumbbell Push Presses (45/35) Box Brief: Did you know we are only 1 month away from the Open? Sign up today to join in on the fun!

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Wednesday 1.21.15 WOD

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3 Rounds for time of: 20 Burpee Pull ups – bar should be about 6″ above max reach 20 Box Jumps, 24/20″ Box Brief: MovementRx is at the Box next Wednesday. Call to make an appointment and secure your spot.

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Tuesday 1.20.15 WOD

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Teams of two, 4 Rounds each of: 5 HSPU 10 Power Clean, 135/95 15 Burpees 20 KBS, 53/35 25 Wall Balls, 20/14 One athlete completes a full round while the other rests, then switch. Box Brief: If you haven’t sign up for the Open yet, do so today. Fri Night Lights Party is a party you won’t want to miss!

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Monday 1.19.15 WOD

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“Fran” For time: 21-15- 9 Thrusters (95/65) Pull-ups Box Brief: Sign up for the Open today!

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Sunday 1.18.15 WOD

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Rest Day. Box Brief: MovementRx is here every other Wednesday. Visit their website to schedule at appointment at the box.

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