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Congratulations Metropolis Rugby!

by: Ryan - April 29th, 2012   Filed under: Competition, Crossfit, Events, Olympic Weightlifting, Rugby, Strength, Workouts Add Comment

This Saturday, Metropolis Rugby punched their ticket to the National Round of 16 in Pittsburgh PA with a 48-0 win over Charlotte.

With this dominate performance, they are on their way to back to a third straight Sweet Sixteen with the goal of a Final Four berth within grasp.

Good Luck on May 12 at Founder’s Field in Pittsburgh!

Captain Wade McInroy goes in for a try!

Photo Courtesy of Dropkick photos

WOD for Monday 4/30/2012:

Clean – 5 x 3 @60%, 60%, 65%, 65%, 70%

Back squat – 5×3 @83%

 

5 Rounds:

155/105 lb Shoulder to Overhead x 5 reps

5 Burpees

300m Row

 

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Back Squats, Snatches & Slam Balls!

by: Ryan - April 13th, 2012   Filed under: Crossfit, Gymnastics, Olympic Weightlifting, Rugby, Strength, Workouts Add Comment

Full Strength WOD for 4/14/2012

Back Squat

3×5 @80% 1RM

Then:
5 Rounds of:

5 Power snatches @60%

7 HSPUs

10 Sandbags (or Slam Ball) Shoulders, 80/50

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WOD For 4/2/2012

by: Ryan - April 2nd, 2012   Filed under: Coaching, Crossfit, Gymnastics, Rugby, Strength, Workouts Add Comment

Back Squat
70%x10
75%x8
80%x6
85%x4
90%x3
95%x2
100%x1

Rounds of 10-8-6-4-2 reps:
Strict Pullups
Ring Dips
95# Squat Snatches

Ruggers:

Team Training

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