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W.O.D.

03-05-2013 Tuesday WOD

Warmup Foam Roller 200m Run 10 Pushups Bottom Squat Hold Partner & Band Shoulder Mobility Skill/Strength “The Perfect Air Squat” Turkish Getups Workout Partner WOD 100 KB Swing 100 Partner… Continue reading

March 4, 2013 / W.O.D.
03/04/2013 Monday WOD

Games WOD 13.1 will be announced on Wednesday evening. Looking forward to an awesome Games season – If you have questions about registering for The Games, please ask. We are… Continue reading

March 3, 2013 / W.O.D.
03/02/2013 Saturday WOD

2000M ROW Partner WOD 250M row and 20 squats 20 situps 20 pushups One partner rows while other partner works through the list of work. At the end of the… Continue reading

March 3, 2013 / W.O.D.
03-01-2013 Friday WOD

Warmup 100m Run 20 Wall (facing) Squats 15 Jumping Pullups 10 Kettlebell Swings x 3 Rds Skill/Strength Snatch! Workout “Fran” 21-15-9 Thrusters Pullups After Party Superman to Hollow Holds Plank

February 28, 2013 / W.O.D.
02-28-2013 Thursday WOD

Warmup 10 Dirty Dog 10 Donkey Kicks 10 Back Ext 10 Situps 10 Pushups 10 Squats For 12 min Skill/Strength Squat Variations (goblet, jumping) Burpee Variations (bar over) Snatch Workout… Continue reading

February 27, 2013 / W.O.D.
02-25-2013 Monday WOD

Warmup Samson Stretch Shoulder Rollouts 30 Mountain Climbers 20 Squats 10 Pushups X3 Rds Skill/Strength Good Mornings Barbell Complex Workout 5 – Barbell Complex 200m Run 4 – Barbell Complex… Continue reading

February 24, 2013 / W.O.D.
02-23-2013 Saturday WOD

Warmup 30 sec Jumping Jacks 30 sec Squats 30 sec SS R&L x 4 Rds Skill/Strength Members Warmup for Joe: Thrusters, etc Workout Start BY 9:25 “Joe” Members version (RX’D) 10… Continue reading

February 23, 2013 / W.O.D.
2-21-2013 Thursday WOD

Warm UP SS Jumping jack Pass through OHS Sit-up Strength Press 5RM find your 5 rep max WOD 12 KB Push Press (55/35) 12 Lunges (R/L=1) 12 Push Ups 200M… Continue reading

February 20, 2013 / W.O.D.
2-20-2013 Wednesday WOD

Warmup 1000m Run or Row 100 Mountain Climbers 100 Jumping Jacks – Any order/combo Skill Go upside down! WOD 10 minute AMRAP 50 Double Unders 25 Situps *sub three singles… Continue reading

February 19, 2013 / W.O.D.
02-19-2013 Tuesday WOD

Last chance for Body Comp Analysis tonight at 6:15pm. Please sign up online if you are interested or email or Facebook Tricia or Jillian. Warmup 200m Run 500m Row Stretch… Continue reading

February 18, 2013 / W.O.D.