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W.O.D.

09-08-2015 Tuesday Workout

Happy Birthday Julie! Today’s your day, but tomorrow we celebrate! Warmup Strength Deload Week: Front Squat & Press Workout Julie’s B’day WOD 9 Power Cleans (115/75) 7 Push Press (115/75)… Continue reading

September 7, 2015 / W.O.D.
09-05-2015 Saturday Workout

Warmup Strength Week 3: Back Squat 5 x 75%, 3 x 85%, ME x 95% Workout “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pullups x 3 RFT

September 4, 2015 / W.O.D.
09-04-2015 Friday Workout

Warmup Strength Week 3: Deadlift 5 x 75%, 3 x 85%, ME x 95% Workout 500m Row 21 Hang Power Cleans (115/75) x 3 RFT

September 3, 2015 / W.O.D.
09-03-2015 Thursday Workout

Warmup Group Warmup Sally Up Skill Split Jerk Technique Workout 2RM Split Jerk – 5 attempts to perform a 2RM within a 60second time period – can drop weight to… Continue reading

September 2, 2015 / W.O.D.
09-02-2015 Wednesday Workout

Warmup Strength Week 3: Press 5 x 75%, 3 x 85%, ME x 95% Workout 1min Wall Ball (20lb to 10ft/14lb to 9ft) 1min Situps 1min Box Jumps (24/20) 1min… Continue reading

September 1, 2015 / W.O.D.
09-01-2015 Tuesday Workout

HOW IS IT SEPTEMBER ALREADY? Warmup Group Work Healthy Shoulders Strength 4 x 10 Overhead Squats – perform a set every two minutes – increasing weight each round Workout 10-9-8-7-6-5-4-3-2-1… Continue reading

August 31, 2015 / W.O.D.
08-31-15 Monday WOD

Strength Front Squats, wk 3 15 V sits in between sets WOD 8 T2B 29 Lunges 4RFT

August 30, 2015 / W.O.D.
08/29/2015 Saturday Workout

Warmup Workout “HotShots 19” 30 Squats 19 Power Cleans (135/95) 7 Strict Pullups 400m Run x 6 RFT

August 28, 2015 / W.O.D.
08/28/2015 Friday Workout

Warmup Skill/Strength Bench Press 4 sets of 10 reps every 3min Workout 7 High Hang Power Snatches (135/95) 14 Overhead Squats (135/95) 21 Double Unders x 7 RFT

August 27, 2015 / W.O.D.
08/27/2015 Thursday Workout

Warmup Skill/Strength Week 2: Deadlift Workout 11 Box Jumps (24/20) 22 Pistols (alternating legs) 11min AMRAP

August 26, 2015 / W.O.D.