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Paul Dyck
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11 followers
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New Place To See The WOD...
Hey everyone, Well it's been a crazy couple weeks, we've moved into Starke 2.0 and I'm starting to learn how our new website works a little better. You should be able to check out all new and upcoming WOD's on it. Upcoming WOD's (Workout Of The Day) can be ...

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Tuesday 7-25-17 WOD
Tuesday 7-25-17 WOD With a running clock... 3 Rounds of... 8 Walking lunge steps DB or KB 30/50# +/- 6 Burpees 50 Double Unders Rest 2 Min 3 Rounds of... 8 Walking lunge steps DB or KB 30/50# +/- 6 Burpees 50 Double Unders Rest 2 min 3 Rounds of... 8 Walkin...

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Monday 7-24-17 WOD
Monday 7-24-17 WOD Hello Starke 2.0... It's been a long crazy weekend and I want to thank everyone for all of your help and support over the weekend. I appreciate everyone's generosity with many of you giving up your time to come help with the move. Thank y...

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Friday 7-21-17 WOD & Second last day at Starke 1.0
Friday 7-21-17 WOD & Second last day at Starke 1.0 Hey everyone. Today is our second last workout at Starke 1.0. We will be putting down turf and flooring in the new building tomorrow. Saturday we will have one last class at 8:30am then start loading the tr...

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Thursday 7-20-17 WOD
Thursday 7-20-17 WOD "Suns Out Gunz Out" 5 Rounds of... 6 DB Hammer Curl to Press 6 Ring Rows @ 51x1 8 Alternating Renegade Rows with push up 2 x 50m Prowler Sprints 25#/post 1 x Peg board ascent or rope climb

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Wednesday 7-19-17 WOD
Wednesday 7-19-17 WOD 5 x 800m run with 2 min recovery between each round. If athletes can't run the Rowing WOD is 5 x 1000m w. 2 min recovery between each round. *Use the full 800m loop for this workout. Coaches will record your times for each lap A runnin...

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Tuesday 7-18-17 WOD
Tuesday 7-18-17 WOD 3 RFT 5 Muscle Ups / Ring Dips 10 C2B Pull Ups 15 Wall Balls 20/30# 20 KBS 50/70#

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Monday 7-17-17 WOD
Monday 7-17-17 WOD With A Running Clock... CrossFit: 15-10-5 Deadlift 155/225# HSPU Bar Over Burpee Rest 3 Minutes 5-10-15 Deadlift HSPU Bar Over Burpee Fitness: 15-10-5 KBS 60/80# HRPU Over The Bell Burpee Rest 3 Minutes 5-10-15 KBS 60/80# HRPU Over The Be...

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2017 STARKE GAMES
2017 STARKE GAMES Well it's time to get fired up everyone. Monday morning at 9am registration goes live for the 2017 Starke Games taking place September 9th & 10th this year. This is an exciting time as we are transitioning into a brand new building with a ...

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Friday 07-14-17 WOD
Friday 07-14-17 WOD 5 Rounds NFT 1/side Bottoms Up TGU 5 Double Bell Clean + F.S. 50/70# 5 Unilateral DB floor/bench press 5 Chin Ups @ 31x1 200m Recovery Jog
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