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W.O.D.

03-11-15 Wednesday WOD

Warm up including forearm rollout, shoulder mobility and thoracic spine rollout Skill Week 2 Front Squat WOD Clean Technique and EMOM

March 10, 2015 / W.O.D.
03-10-2015 Tuesday workout

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured… Continue reading

March 9, 2015 / W.O.D.
03-09-15 Monday WOD

From Grandview Barbell…thanks guys! WOD for time: 30 WB (20/14) 30 GTO (95/65) 30 KB (53/35) 30 back squat 30 burpees 30 power cleans *strict 25min time cap, scale appropriately

March 8, 2015 / W.O.D.
03-07-15 Saturday WOD

Wait for it…..

March 8, 2015 / W.O.D.
03-05-2015 Thursday Workout

Warmup 20 Jumping Jacks Frankenstein Arm Circles 3 Wall Walks Over the Fence Under the Fence 20 Squats 3 Wall Walks 10 V-situps 90s Jump Rope Strength Week 1 Wendler:… Continue reading

March 4, 2015 / W.O.D.
03-02-2015 Monday Workout

Warmup Skill/Strength 3 x 8 DB Bent Over Rows – choose weight that allows for 8 reps without breaking the set – form is top priority over pounds! Workout 25… Continue reading

March 1, 2015 / W.O.D.
02-28-2015 Saturday Workout

Strength 3RM Thruster Barbell Complex Partner WOD 28 Barbell Complexes (14 each) 50 Double Unders (both) x 3 RFT

March 1, 2015 / W.O.D.
022515 Wednesday WOD

Skill Pistol variations WOD 3RFT 30 pistols 20 burpees 10 power clean and jerks (165/115)

February 24, 2015 / W.O.D.
02-24-2014 Tuesday workout

10min Warmup 5 Jumping Jacks + 2 Burpees x 3 90 sec Jump Rope 12 Air Squats 12 Situps 12 PVC Thrusters 12 Back Ext 12 OHS 90 sec Jump… Continue reading

February 24, 2015 / W.O.D.
022315 Monday WOD

Strength DELOAD WEEK!!!!! Deadlift WOD 21-15-9 Hang power clean K2E

February 22, 2015 / W.O.D.