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So far Get Friday has created 1525 blog entries.

200312

Workout Of the Day ROOKIE / ALL LEVELS "FaceTime" A. AMRAP 10: 15 Overhead Squats 12 Sumo Deadlift High Pulls 9 Pull-ups INTERMEDIATE "FaceTime" A. Overhead Squat Heavy Set of 3 B. AMRAP 10: 15 Overhead Squats 40/25kg 12 Sumo Deadlift High Pulls 40/25kg 9 Chest to Bar Pull-ups [...]

200311

Workout Of the Day ROOKIE / ALL LEVELS "Full Circle" A. For Time: 1000 Meter Row 100 Double Unders 800m Run 100 Double Unders 1000 Meter Row INTERMEDIATE "Full Circle" A. For Time: 1500 Meter Row 100 Double Unders 800m Run 100 Double Unders 1500 Meter Row NEWS [...]

200310

Workout Of the Day ROOKIE / ALL LEVELS "Bottom Line" A. AMRAP 7: 3 Clean and Jerks 3 Toes to Bar 6 Clean and Jerks 6 Toes to Bar 9 Clean and Jerks 9 Toes to Bar ... Increase by 3 Reps Each Round INTERMEDIATE Bottom Line" A. Clean and [...]

200309

Workout Of the Day ROOKIE / ALL LEVELS"Pinball"A.5 Rounds:1 Minute Wallballs1 Minute Alternating Dumbbell Power Snatch1 Minute Row1 Minute Rest INTERMEDIATE"Pinball"A.5 Rounds:1 Minute Wallballs (20/14)1 Minute Alternating Dumbbell Power Snatch 22.5/15kg 1 Minute Row1 Minute Rest NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]

200308

Workout Of the Day ROOKIE / ALL LEVELS “WOD and Chill” Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you! Sundays are the best, [...]

200307

Workout Of the Day ROOKIE / ALL LEVELS AWOL A. AMRAP 5: 400m Run Max Power Clean Rest 5 Minutes AMRAP 5: 400m Run Max Power Clean and Jerks Rest 5 Minutes AMRAP 5: 400m Run Max Thrusters INTERMEDIATE AWOL A. AMRAP 5: 600m Run Max Power Snatches 40/25kg Rest [...]

200306

Workout Of the Day ROOKIE / ALL LEVELS Fortitude A. Alternating On the Minute x 30: Even Minutes: 12/9 Calorie Row Odd Minutes: 12 Burpees INTERMEDIATE Fortitude A. Alternating On the Minute x 30: Even Minutes: 15/12 Calorie Row Odd Minutes: 15 Burpees NEWS / INFOS  No special news [...]

200305

Workout Of the Day ROOKIE / ALL LEVELS Paypal A. AMRAP 20 minutes: 30 Strict Pull-ups 40 Strict Dumbbell Presses 50 Back Squats *Teams of 3 INTERMEDIATE Paypal A. AMRAP 20 minutes: 30 Strict Pull-ups 40 Strict Dumbbell Presses 15/10kg 50 Back Squats kilos: Round 1: 70/45 Round 2: 85/60 [...]

200304

Workout Of the Day ROOKIE / ALL LEVELS Turbo Tax A. AMRAP 15: 30/21 Calorie Row 30 Kettlebell Swings 30 Box Jumps 30 Deadlifts INTERMEDIATE Turbo Tax A. AMRAP 15: 30/21 Calorie Row 30 Kettlebell Swings 24/16Kg 30 Box Jumps (24"/20") 30 Deadlifts 60/40Kg B. MIDLINE AFTER PARTY Tabata Intervals [...]

200303

Workout Of the Day ROOKIE / ALL LEVELS Double Jeopardy A. On the 4:00 x 5 Rounds: 50 Double Unders 25 AbMat Sit ups 5 Power Snatches *Build in Power Snatch Weight* INTERMEDIATE Double Jeopardy A. On the 4:00 x 5 Rounds: 50 Double Unders 5 Bar Muscle-ups 5 Power [...]