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W.O.D.
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03-21-2013 Thursday Workout
Warmup 20 Squats 15 Situps 10 Pushups 5 Pullups TISQ Skill/Strength Wall Ball to Standards 3min Max Reps Wall Balls workout Death By 10m Sprints – once “out,” 5 push-ups… Continue reading
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03-20-2013 Wednesday WOD
Give and Take – You sign up for class; we offer a kick ass WOD. So You: Sign Up For Class! Warm up 500m ROW 25 Jumping Jacks 15 Squats… Continue reading
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03-18-2013 Workout
We are proud and excited to announce that the move has taken place! Come upstairs to #300A from now on (currently marked as 301). While we are ready to WOD,… Continue reading
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03-16-2013 Saturday Workout
Warmup 10 SS R&L 10 OHS 10 Situps 10 Back Extensions 10 Pushups 200m Run x 2 Rds Skill/Strength 5RM Overhead Squat Workout 25 Overhead Squats (55/35) 50 Situps 20… Continue reading
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03-14-2013 Thursday WOD
Warmup 800m ROW Skill/Strength Turkish Get-Up refresher Workout 3RM Turkish Get-Up 200m Run between rounds – same max on each side – no time component After Party Skin the Cat
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03-13-2013 Wednesday WOD
Holy Moly it’s already the middle of March! If you feel like this year is passing you by and you need to set some goals – Let’s get them on… Continue reading
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03-12-2013 Tuesday WOD
Warmup 12 Pushups 12 Pullups 12 Dips 12 Inch Worms 12 Superman to Hollow Hold x 2 Rds Skill/Strength 3 Wall Walks 30 sec Farmer Carry x 3 Rds Workout… Continue reading
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03-10-2013 Monday WOD
Warmup 12 SS R&L 12 OHS 12 Situps 12 Back Extensions 12 Pullups 12 Dips x 2 Rds Skill/Strength 5×5 Clean and Jerk – Moderate Weight Workout 30 MB Cleans… Continue reading
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03-09-2013 Saturday Workout
Warmup 20m Frankenstein 20m High Knees 20m Butt Kickers 20m Duck Walk 2:30 Stretch x 2 Rds Skill/Strength 6min Double Under Practice Workout 1500m Row 150 Mountain Climbers 100 Squats… Continue reading
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03-07-2013 Thursday WOD
Warmup 10 SS R&L 10 OHS 10 Situps 10 Back Extensions 10 Pushups 10 Dips x 2 Rds Skill/Strength Snatch Technique Burgener Warmup Snatch practice with light loads Workout 280m… Continue reading
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04/20/2025 Sunday Workout
WARM UPAMRAP x 5 MINUTES10 Alt. Plank Rotations10 Single DB Bicep Curls5 Lunge-Lunge-Squat:20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES5/5 Side Plank Rotations10 Single DB Overhead Tricep Extensions10… Continue reading
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