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W.O.D.

11-11-2014 Tuesday workout

1) Whoever I told Tuesday’s WOD to on Monday night, I was lying – my bad. 2) BAN ON BANDS FOR THE REST OF THE MONTH!!! You read that right…. Continue reading

November 10, 2014 / W.O.D.
11-10-14 Monday WOD

Skill: Breathing in the squat Strength: SQUAT wk3 day 1 WOD 10 min AMRAP, Teams of Three 200m run Plank Burpee – Rotate stations with the runner – Score is total… Continue reading

November 9, 2014 / W.O.D.
11-8-14 Saturday WOD

Lurong #10 11 min ascending ladder 3-6-9-12-15-18-21-24-etc Wall Ball Box Jump Deadlift

November 9, 2014 / W.O.D.
11-07-2014 Friday workout

Warmup Skill Instructor Led Snatch Drills Strength 15min to find 3RM Snatch Workout Lurong #8 (Repeat of #1) 4 min ROW for Calories 1 min REST 3 min Pullups (L3:… Continue reading

November 6, 2014 / W.O.D.
11-6-14 Thursday WOD

Warm Up Squat Push Up 30 second bottom squat hold shoulder mobilize squat Strength SQUAT week 2, day 2 WOD Lurong #9 (score and level the same as 9/25/14) 9… Continue reading

November 5, 2014 / W.O.D.
11/5/14 workout

Kevin W Birthday WOD We’re going to pretend that showing up at 5am without it being posted was part of the surprise… Happy Day Kevin! Warmup Group Mobility Instructor led… Continue reading

November 5, 2014 / W.O.D.
11-04-2014 Tuesday Workout

Warmup Skill Kipping & Core Work! Workout 16 Wall Balls (20/14) 16 DB Snatches (35/25, R=1, L=2) 32 Double Unders x 6 RFT

November 3, 2014 / W.O.D.
11-3-14 Monday WOD

Winners of the 3 min MAX Double Under Challenge will be announced this week! Warm up with exercises on board Strength Squat Week 2, Day 1 WOD Run/Row 200m 2… Continue reading

November 2, 2014 / W.O.D.
11-1-14 Saturday WOD

Warm up Stretch for 5 minutes: Samson, couch stretch, shoulder roll out, foam roller 5 x Jumping Jack into Jumping Jack into Burpee into Burpee Frankenstein, high knees, butt kickers… Continue reading

November 1, 2014 / W.O.D.
10-31-2014 Friday WOD

Happy Halloween! Costumes encouraged. Warmup Strength Week 1, Day 2 4 sets of 7 Front /13 Back Squats Workout 10 Box Jumps (24/20) 8 Toes to Bar 6 Hang… Continue reading

October 30, 2014 / W.O.D.