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W.O.D.

120715 Monday WOD

It’s Deload WEEK!!! Warm up with some exercises SKILL – what? learn something? WOOO!!!! Technique drills on pull ups and rowing Dedicated time bettering these skills. For every level. WOD… Continue reading

December 6, 2015 / W.O.D.
120515 Saturday WOD

WOD Double Helen 800m run 42 KBS wings (53/35) 24 Pullups 3 RFT

December 6, 2015 / W.O.D.
12/03/2015 Thursday Workout

Group Warmup Skill/Strength Technique: Snatch Workout 22 Wall Balls 22 Power Snatches x 3 RFT 11min Time Cap

December 2, 2015 / W.O.D.
120215 Wednesday WOD

Skill Split jerk technique Strength Presses, wk3 with 10 split Jerks WOD 5 pullups 10 situps 15 KB Swings 12 min AMRAP

December 1, 2015 / W.O.D.
113015 Monday WOD

Strength Benchpress, wk 3 close out with 20 empty bar bench press (with perfect form) WOD 3RFT 500m ROW 12 Hang Power Clean (175/125*) 50 DU *these HPC are meant… Continue reading

November 29, 2015 / W.O.D.
112515 Wednesday WOD

Press week 2 6 x 70% 6 x 80% 6 x 85% 10 x Split Jerks 85% all should be able to be taken from the floor…you can do it!… Continue reading

November 24, 2015 / W.O.D.
11/23/2015 Monday Workout

Warmup Mini-WOD 2 x 500m Row Sprints – Record Both Times – Share Rower w/ Partner (alt. work/rest) Workout 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Toes to Bar Burpees Over Bar After… Continue reading

November 22, 2015 / W.O.D.
11/20/2015 Friday Workout

Happy 30th Birthday Amanda! Enjoy your day – and birthday workout! Warmup Strength Wendler Volume Week 1 Press 8 x 65% of WM 8 x 75% 8 x 80% 10 Split… Continue reading

November 19, 2015 / W.O.D.
11/18/15 wednesday workout

Warmup Strength Week 1 Bench Press 8 x 65% of WM 8 x 75% 8 x 80% Partner Workout 50 Burpees 50 Box Jumps (24/20) 50 Pull-ups 500m Row x… Continue reading

November 18, 2015 / W.O.D.
11/17/2015 Tuesday Workout

Warmup Strength 10min EMOM Workout 5 Muscle-ups (Scaling 10 Dips) 10 Overhead Squats (115/75) 15 Toes to bar 20 GHD Sit-ups (alt. V-sits) x 5 RFT

November 16, 2015 / W.O.D.