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W.O.D.

4/28/19 Sunday WOD

WOD 3 ROUNDS FOR TIME 40 KB Swings (53/35) 40 Box Jumps (24/20) 40 Hand Release Push-ups 400m Run

April 27, 2019 / W.O.D.
4/21/19 Sunday WOD

WOD “AVA” AMRAP x 20:53 400m Run 21 Ground to Overhead (95/65) COOL DOWN 5:00 SUNDAY FLOW STRETCHING 1:00 Child’s Pose 1:00 Saddle Cross-Arm (L) 1:00 Saddle Cross-Arm (R) 1:00… Continue reading

April 20, 2019 / W.O.D.
04/15/2018 Monday Workout

Warmup Strength/Skill Build to Workout Weight for Deadlift Workout 5 ROUNDS FOR MAX REPS 1:00 Deadlift (275/185) 1:00 Max Cal Bike 1:00 Ring Dip After Party 8:00-10:00 GROUP MOBILITY *Focus… Continue reading

April 14, 2019 / W.O.D.
4/14/19 Sunday WOD

WOD – EVERY 5:00 FOR 6 SETS 250/200m Row 20 Tall Box Jump Overs (30/24) 15 DB Push Press (35/20) 5/5 Single Arm Ring Row After Party 10:00 HS Walk… Continue reading

April 13, 2019 / W.O.D.
04/07/2019 Sunday Workout

WORKOUT FOR TIME 4 SETS @ INCREASING EFFORT 20/15 Calorie Bike 20 DB Front Rack Lunges (35/25) 20/15 Calorie Row 20 Slam Balls (30/20) -Rest 2:00 Between Rounds- 30:00 Cap

April 6, 2019 / W.O.D.
04/01/2019 Monday Workout

Think the fun was over with? Not quite yet! Open’s Over Recap Workout! Complete as many rounds as possible in 10 minutes of: 19 wall-ball shots 19-cal. row Rest 4 minutes… Continue reading

March 31, 2019 / W.O.D.
03/31/2019 Sunday Workout

WORKOUT FOR TIME – FROM 0:00 to 3:00 40 Back Squat (135/95) – From 3:00 to 7:00 30 Toe to Bar 30 Burpees – From 7:00 to 12:00 80 Wall… Continue reading

March 30, 2019 / W.O.D.
03/30/2019 Saturday Workout

WARMUP WORKOUT AMRAP x 30 MINUTES 20/15 Cal Bike 20 Walking Lunges 20 Slam Balls (30/20) Row 20/15 Calories :30 Right Side Plank :30 Left Side Plank ARM PUMP AFTER… Continue reading

March 30, 2019 / W.O.D.
03/24/2019 Sunday Workout

WARMUP STRENGTH EVERY 2:00 FOR 7 SETS PUSH PRESS Sets 1-3…5 Reps Sets 4-6…4 Reps Set 7…3 Reps *Start light and build to a moderate-heavy final set WORKOUT ON A… Continue reading

March 23, 2019 / W.O.D.
03/18/2019 Monday Workout

WARMUP WORKOUT 4 ROUNDS FOR MAX REPS… Min 1 – Row for Cals Min 2 – HSPU Min 3 – Box Jump (20) Min 4 – DB Hang Power Clean… Continue reading

March 17, 2019 / W.O.D.