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W.O.D.

08/13/2018 Monday Workout

Warmup Skill/Strength Muscle Up Practice Workout 1000m Row 30 Toes to Bars 30 Box Jump Overs (24”/20”) 400m Run x 2 Rds / 25min Cap * Rain sub: no running,… Continue reading

August 12, 2018 / W.O.D.
080218 Thursday WOD

Strength Snatch DL + Hang Snatch x3 every 45 sec x 8 then Snatch 1-1-1 @ 70% 5 sets WOD 12 min EMOM 1. 14 DB Lunges (35/20) 2. Max… Continue reading

August 1, 2018 / W.O.D.
6/19/18 Tuesday WOD

Happy Birthday Javier! He picked it, y’all can enjoy it! Strength Push Press WOD “Angry Mexican” AMRAP in 20 minutes 5 Box Jumps (30/24 in) 5 Handstand Push-Ups 5 Power… Continue reading

June 18, 2018 / W.O.D.
06/04/18 Monday WOD

Strength Push Jerk 5-3-1-1-1 WOD 9 min AMRAP 3-6-9-12-15-18-21…. Devils Press Up/Down (like a cheating burpee) * 10 Mt Climbers between each round!

June 3, 2018 / W.O.D.
05/15/18 Tuesday WOD

Skill 8min Rope Climbs WOD 10 KB Swings (53/35) 10 Box Jumps (24/20) 10 Ring Dips 15 min AMRAP

May 14, 2018 / W.O.D.
05/09/2018 Wednesday Workout

Warmup Group Work Hang 10! Workout Deadlift 5-5-8-8-8-5-5 Mini-WOD The Stabilizers Chipper For Time

May 8, 2018 / W.O.D.
05/07/18 Monday WOD

Skill EMOM Toes to Bar Plank WOD 20 DB snatches 10 Burpee box jump over 24/20 5RFT

May 6, 2018 / W.O.D.
05/04/5018 Friday Workout

Happy Birthday Rachel! Enjoy your birthday workout request! Warmup Skill/Strength Rowling Game x 5 Rds Workout 500m Row 15 Power Snatches (95/65) 30 Situps x 4 Rds After Party ’89… Continue reading

May 3, 2018 / W.O.D.
04/03/2018 Tuesday Workout

Warmup Skill/Strength 1 Press Warmup: 5 x 45%, 5 x 55% Working: 5 x 65%, 5 x 75%, ME x 85% Accessory: Practice Hand Stand Kick-ups (1-3 attempts per Rd)… Continue reading

April 2, 2018 / W.O.D.
#intheOpen: 18.1 Strategy

Word on the street from the 5/6am’ers is PACE YOURSELF! It’s a 20 minute AMRAP kids, that’s long. Do well in your first round, see how long that takes you…. Continue reading

February 23, 2018 / W.O.D.