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W.O.D.
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09-02-2013 Monday Workout
Skill/Strength Small Group, High Rep Work Deadlifts and Hang Cleans Workout “DT” 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerk x5 Rds For Time – Same bar for… Continue reading
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08-31-2013 Saturday Workout
Workout “Hotshots 19” 6 RFT: 30 Squats 19 Power Clean (135/95) 60% 1 RM 7 Strict Pull Ups 400m Run
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08-29-13 Thursday WOD
Thank you all for coming to the cookout – It’s great to hang out with you all outside of the gym too! Labor Day abbreviated schedule includes ONE CLASS at… Continue reading
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08-28-2013 Wednesday WOD
Warmup 400m Run, then 5 Jumping Jacks 5 Burpees 5 MB Cleans x 5Rds, then 500m Row Stretch Skill/Strength Double Under Practice One-arm KB Front Squat Workout 1-2-3-4-5-6… SDHP (KB:… Continue reading
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08-26-13 Monday WOD
Bring a Friend Week! You are welcome to bring a friend to WOD with you at any class this week. You can bring the same Friend more than once, but… Continue reading
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08-23-2013 Friday Workout
Warmup 3min AMRAP – FAST! 3 Jumping Jacks 3 Burpees 3 MB Cleans Skill/Strength Dips & Ring Hold Lockouts Workout 3RM Turkish Get Up Wondering what a TGU is? Watch… Continue reading
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08-22-13 Thursday WOD
Not a Competition person? That’s cool….but let’s see if you have what it takes to complete the Men’s Night WOD1 WARM UP CF x 2 Skill 1RM Bench press WOD… Continue reading
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08-21-13 Wednesday WOD
We’re switching things up today – read carefully! and watch this 4 minute video for a great review of the skill for today: One arm KB Swings!! Warmup x 2… Continue reading
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08-20-13 Tuesday WOD
Warm Up 30 V Sits 30 tuck jumps 400m Run x 3 Skill Snatch Drills WOD 21 Med ball Sit ups 15 Snatch (115/85) 9 Burpee over box 12 min… Continue reading
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05/04/2025 Sunday Workout
WARMUP20’ LINE DRILLSToy SoldiersWalking GroinersToe WalkHeel WalkCrouching Side StepsKareokes200m Run Into… AMRAP x 5 MINUTES10 Toe Touch Jumping Jacks10 Sumo Good Morning10 Double Unders or 20 Single Unders10 Conventional Deadlifts… Continue reading
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