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So far Get Friday has created 1525 blog entries.

200302

Workout Of the Day ROOKIE / ALL LEVELS Deadliest Catch A. 2 Rounds: 9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 2 Rounds: 9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 2 Rounds: 9 Front Squats 7 Toes to Bar [...]

200229

Workout Of the Day ROOKIE / ALL LEVELS "Team Barbara" A. AMRAP 20 minutes: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats *Teams of 2 INTERMEDIATE "Team Barbara" A. AMRAP 20 minutes: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats *Teams of 2 NEWS [...]

200228

Workout Of the Day ROOKIE / ALL LEVELS "Wise Men" A. AMRAP 3: Macho Man Rest 3 Minutes AMRAP 3: Macho Man Rest 3 Minutes AMRAP 3: Macho Man *1 “Macho Man” complex is: 3 Power Cleans 3 Front Squats 3 Push Jerks INTERMEDIATE "Wise Men" A. Barbell Complex Build [...]

200227

Workout Of the Day ROOKIE / ALL LEVELS “Rope-a-Dope” A. AMRAP 25: 70/40 Calorie Row 50 Alternating Dumbbell Snatches 200 Double Unders 30 Pull ups *Teams of 3 INTERMEDIATE “Rope-a-Dope” A. Teams of 3: AMRAP 25: 90/60 Calorie Row 60 Alternating Dumbbell Snatches 22.5/15kg 300 Double Unders 30 Bar Muscle [...]

200226

Workout Of the Day ROOKIE / ALL LEVELS "Long Haul" A. 2 Rounds: 20 Push Presses 25 Single Dumbbell Box Step-ups 30 Burpees 35/25 Calorie Row INTERMEDIATE "Long Haul" A. 2 Rounds: 20 Push Presses 50/35Kg 30 Single Dumbbell Box Step-ups 22.5/15Kg 40 Burpees 50/35 Calorie Row NEWS [...]

200225

Workout Of the Day ROOKIE / ALL LEVELS "The Undertaker" A. AMRAP 13 minutes: 800m Run Directly Into... 5 Deadlifts 15 AbMat Sit-ups 25 Double Unders INTERMEDIATE "The Undertaker" A. Deadlift Build to Heavy Set of 5 B. AMRAP 13 minutes: 800m Run Directly Into... 5 Deadlifts 110/75Kg 15 AbMat [...]

200224

Workout Of the Day ROOKIE / ALL LEVELS"Foot Locker"A.5 Rounds:6 Knees to Elbows10 WallballsDirectly Into...5 Rounds:6 Power Snatches10 Overhead Squats INTERMEDIATE"Foot Locker"A.5 Rounds:9 Toes to Bar15 Wallballs (20/14)Directly Into...5 Rounds:9 Power Snatches 35/25Kg15 Overhead Squats 35/25Kg NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]

200223

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, come [...]

200222

Workout Of the Day ROOKIE / ALL LEVELS Dead Sea A. 4 Rounds: 4:00 Row for Calories 3:00 Lateral Burpees over Barbell 2:00 Deadlifts No Rest Between Rounds *Teams of 3 INTERMEDIATE Fran A. 21-15-9: Thrusters 43/29Kg Pull-ups B. Handstand Walk Practice 12 Minute Recovery Row On the 3-6-9: 1 [...]

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