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W.O.D.

070616 Wednesday WOD

Warm up including: KB one-legged deadlifts, KB swings, good mornings and single-unders. Strength Deadlift, Wk 1 WOD 12 min EMOM Min 1 = Double Unders Min 2 = KB Snatch… Continue reading

July 5, 2016 / W.O.D.
07/02/2016 Saturday Workout

Warmup Group Mobility Skill Hand Stands Workout “Bell” 21 Deadlifts (185/135) 15 pull-ups 9 Front Squats (185/135) x 3 RFT

July 1, 2016 / W.O.D.
07/01/2016 Friday Workout

Warmup Strength 5×5 Overhead Squat Workout 100 Double Unders 1 mile Run 1000m Row For Time

June 30, 2016 / W.O.D.
06/30/2016 Thursday Workout

Warmup Strength 5×5 Press Workout Grace 30 Clean & Jerks (135/95) For Time After Party

June 29, 2016 / W.O.D.
06/29/2016 Wednesday Workout

Warmup Strength 5×5 Bench Press Workout Tabata Something Else 8 Rds Each, All WB, then Vs, etc Wall Balls V-Situps Pushups Squats After Party

June 28, 2016 / W.O.D.
06/28/2016 Tuesday Workout

Group Warmup Strength 5×5 Back Squat Workout 5 Front Squats (135/95) 10 Box Jumps (24/20) x 5 RFT After Party

June 27, 2016 / W.O.D.
06/27/2016 Monday Workout

Warmup Strength 4×5 Clean Deadlift Clean Technique Partner Workout 10min Max Row for Meters -switch every minute -share a rower -10min, where rower stops After Party

June 26, 2016 / W.O.D.
06/25/2016 Saturday Workout

Happy Birthday Allie! Workout 12 Days of Christmas 1 snatch (135/95) 2 thruster 3 dead hang pull ups 4 squat cleans 50 double unders (100 Singles) 6 front squat 7… Continue reading

June 26, 2016 / W.O.D.
06/24/2016 Friday workout

WE HAVE A NEW TOY. Last Friday, you got battling ropes, tomorrow you get…. I’m not telling. Show up and see. 🙂 WARMUP SKILL/STRENGTH Muscle Ups WORKOUT 6 Muscle Ups… Continue reading

June 23, 2016 / W.O.D.
06/23/2016 Thursday workout

Warmup Skill Healthy Shoulders Strength Deload Deadlift 5×40,50,60%WM Workout 12 Russian KB Swings 12 Reverse Goblet Lunges 8min AMRAP

June 22, 2016 / W.O.D.