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W.O.D.

11-18-2013 Monday Workout

Warmup 200m Run Jumping Squats Toes to Bar Pushups 3 x 5 Strict Pullups x 2 Rds Strength Front Squat – for strength! Squat Cleans – for technique! Workout “Annie” 50-40-30-20-10… Continue reading

November 17, 2013 / W.O.D.
11/16/13 Saturday WOD

Partner WOD 8 min AMRAP DB burpee over box with partner holding plank then 8 min AMRAP 8 One arm DB Push Press (35/25, R=1, L=1) 8 weighted situps partner… Continue reading

November 17, 2013 / W.O.D.
11/14/13 Thursday WOD

Warm Up 10 mt climbers 10 ball slams x 3 Strength DL and Bench WOD OC throwdown 10 hand release bar over burpee 15 DL (165/110) 20 wall balls 14… Continue reading

November 13, 2013 / W.O.D.
11-13-13 Wednesday WOD

OLY Clinic tonight at 6:30pm with Drew Dillon – working the Snatch There are 2 spots left, you must sign up online. 10 person max. ($20) Warm Up 50 each:… Continue reading

November 12, 2013 / W.O.D.
11-08-2013 Friday Workout

Warmup 20 Jumping Jacks Over the Fence Under the Fence 20 Tuck Jumps 20 Bicycle Crunches 20 Squat Pull Downs 20 Flutterkicks 8min AMRAP 2min Stretch Strength Strength Cycle #2,… Continue reading

November 7, 2013 / W.O.D.
11-06-2013 Wednesday Workout

Warmup 200m Run As a group… Jumping Jacks Air Squats Pushups Jumping Jacks Bottom Squat Hold/Stretch Arm Circles & Shoulder Stretches Jumping Jacks V-Situps Back Extensions Jumping Jacks Stretch Skill/Strength Double… Continue reading

November 5, 2013 / W.O.D.
11-05-13 Tuesday Workout

Today starts out second cycle of the strength, time to get strong! Warmup 2min Jump Rope SS R&L 20 Squats 20 Pushups 2min Stretch 15 DB Squat Cleans 15 DB… Continue reading

November 4, 2013 / W.O.D.
11-2-13 Saturday WOD

WOD 3RM Back Squat then 21-15-9 Wall Balls (20/14) Pull Ups

November 3, 2013 / W.O.D.
10-30-2013 Wednesday Workout

Warmup 200m Run 12 Squats 12 SS R&L 12 Good Mornings 12 Pushups 12 Pullups 12 Superman to Hollow Hold x2 Rds Skill/Strength 5×5 Bench Press Workout 10 – 125m… Continue reading

October 29, 2013 / W.O.D.
10-29-13 Tuesday WOD

Warm Up ROW 450 meters 25 squats, Bicycle crunches, mt climbers and 4 wall walks Skill/Strength 5 x 5 Sumo Deadlift WOD EMOM Even minutes: 3 squat clean Odd minutes:… Continue reading

October 28, 2013 / W.O.D.