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pizza game

hungry hippos

Partner WOD:

10 rounds for time:

1 partner- Dumpster run

1 partner- max reps sit-ups / max reps kettlebell swings


For the first 5 rounds, one partner will run about 100 meters while the other partner does as many sit-ups as possible. For the following 5 rounds, instead of sit-ups, athletes will complete kettlebell swings.





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Run 550 meters

30 pull-ups

50 abmat sit-ups

30 push press

Run 550 meters


Today is our first chipper in the new box! Make sure to pace yourself , breathe, and focus on form! Most importantly enjoy your workout! We are here to have fun and improve our lives!





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Deadlift Technique practice


1 RM Deadlift Day

Deadlift   5-4-3-2-1 (reps)

Today we work up to a 1 rep max deadlift. Make sure to keep your  technique and form as the number one priority today. We will start with a couple warmup sets then hop into our heavier work. Starting with a set of 5 reps, we will increase our weight each set while decreasing the number of reps we accomplish. Once you get to your last set, take a deep breath, keep your technique on point, and give it all you’ve got! Lets start getting our max lifts recorded as we go into working on building more strength and conditioning.

4-24-17 WOD

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Working on some gymnastics today. We start off with some skill work to get familiar with handstands and the rings and finish off the day with some extra core work (who doesn’t want an awesome core?)


Handstand work


15 min EMOM (every minute on the minute)

5 strict pullups

5 strict ring dips

30 second hollow



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Today we stick with a nice little AMRAP with some simple movements – keeping with our theme of simplicity and moderate intensity to get back in the swing of things or find a good starting point for the new members. Try to find a good quick pace that you can keep throughout the entire 15 minutes without burning out.



15 minute AMRAP

25 Double Unders/75 singles

20 KB swings (53/35)

15 ABMAT sit-ups


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We’re taking it back to one of the classics today. Think of it as a sprint with weights… 3 rounds, 2 movements, and lots of heart! Forget asking “what’s your bench?” Instead ask “what’s your Fran time?”




Thrusters (95/65)