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W.O.D.

062715 Saturday

Strength Bench Press, wk 3 WOD 3 Rds of 1min each – Row OHS (115/75) MB Situps Double Unders SDHP (115/75) Box Jump Overs

June 29, 2015 / W.O.D.
06/26/15 Friday WOD

Strength Deadlift, Wk 3 Heavy week – Go Hard or Go Home! Some have been asking when we’ll retest…..well, we are deloading next week with another 4 week cycle immediately… Continue reading

June 25, 2015 / W.O.D.
06-25-2015 Thursday Workout

HAAAAAAAAAAAAAAAAAAAPPY BIRTHDAY ALLIE! Her request: ALL THE BURPEES. Warmup Skill/Strength 4 x 10 Front Squats 4 x ME Pullups – alternate sets Workout 80 Double Unders 10 Cleans (155/105) 12min… Continue reading

June 24, 2015 / W.O.D.
06-24-15 Wednesday WOD

Skill Tumbling and hand stands – Woo!!!!! WOD EMOM of thrusters and wall balls After Party oooo….I can’t wait!! Bring your jumprope!

June 23, 2015 / W.O.D.
06-23-2015 Tuesday workout

Warmup Skill/Strength Week 3 Back Squat Workout 3 rounds for time of: 500m Row 12 Bodyweight Deadlifts 21 Ball Slams

June 22, 2015 / W.O.D.
06-22-2015 Monday workout

Warmup Skill/Strength Week 3 Press Workout 3 rounds for time of: 7 muscle-ups 7 squat clean and jerks (205/145)

June 21, 2015 / W.O.D.
06/20/2015 Saturday Workout

Warmup Group Warmup Superman to Hollow Hold Strength Week 2 Press 3 x 70% of WM 3 x 80% of WM ME x 90% of WM Workout 5 Hand Stand… Continue reading

June 19, 2015 / W.O.D.
06/19/2015 Friday Workout

Warmup Workout “Jerry” Run 1 mile Row 2000m Run 1 mile For Time After Party Makeup missed strength

June 18, 2015 / W.O.D.
06/18/2015 Thursday Workout

Warmup Mobility Couch Stretch & Ankle Mobility Strength 3 x 10 Front Squats alternating with 3 x 10 Pistols – FS 5% heavier than last week (or 5-10lbs) Workout 20min… Continue reading

June 17, 2015 / W.O.D.
06/17/2015 Wednesday Workout

Warmup Group Healthy Shoulder Strength Week 2 Bench Press 3 x 70% of WM 3 x 80% of WM ME x 90% of WM Workout – 100 Double Under Buy… Continue reading

June 16, 2015 / W.O.D.