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12.07.16

Strength
12 minutes to 3RM hang power snatch
-then-
2x3 at 85% of above

WOD
18-15-12-9-6-3
Box Jumps 24/20"
Shoulder to overhead 155/105#

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12.06.16

Strength
4x8 Deadlifts at 70-75% of 1RM
After each set: Complete triple broad jump

WOD
5 Rounds
40 Double-unders
15 KBS 53/35#
10 Push-ups

*RX+ = 5 HSPU instead of push-ups

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12.05.16 - Phoenix Multisport's Colorado Gives Day Row-A-Thon Recap!

We'd like to give all 8 Elevation athletes that donated their time, compassion and energy in Saturday's Phoenix Multisport's Colorado Gives Day Row-A-Thon! Everyone performed well, had a blast and raised money for an incredible cause.

Each team had to rack up as many meters as possible in a 90-minute window. Ben, Hans, Dan and Kevin's team claimed first place with 23,888 meters! Dang that's a lot of meters boys!!! 

Tommy Gun and the Amazons took second place with 22,176 meters. Hot damn, Elevation really showed up and did work! We're all so proud!

You can still provide your support for our community and the continued efforts of Phoenix Multisport by donating here.


Strength
1x20 HBBS at 5 pounds heavier than last week.
EMOM For 8 minutes: 4 strict pull-ups / 4 strict C2B / 4 pull-up negatives / 4 ring rows / 2 strict MU

WOD
With a 10 minute clock:
Buy in: 400m Run
...in remaining time AMRAP:
8 Hang Power cleans 135/95#
5 Burpees over the bar

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12.03.16

Strength
1a.
4x8 DB Z-press (each arm, one at a time)
-rest 30 seconds-
1b. 4x20 Farmers KB walking lunge steps
-rest 30 seconds-

WOD
10 minute AMRAP
10 Sumo deadlift high pulls 75/55#
10 Toes-to-bar

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12.02.16

WOD
Row 500m
25 Push-ups
50 Double-unders
10 Strict pull-ups
Row 400m
20 Push-ups
40 DU
8 Strict pull-ups
Row 300m
15 Push-ups
30 DU
6 Strict pull-ups
Row 200m
10 Push-ups
20 DU
4 Strict pull-ups
Row 100m
5 Push-ups
10 DU
2 Strict pull-ups

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