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W.O.D.

02-02-2013 Saturday WOD

Warmup 10 Samson Stretch 10 Squats 10 Situps 10 Back Extension 10 Pushups x 3 Rds Skill/Strength Wall Ball Situps Lunges Ball Slams Workout 15 Pushups 15 Wall Balls Situps… Continue reading

February 2, 2013 / W.O.D.
02-01-13 WOD

This is our final $5 WOD! Thank you all for coming out to enjoy our version of pain! February 4 begins our members only WOD’s – but don’t worry, Saturday… Continue reading

January 31, 2013 / W.O.D.
01-31-2013 Thursday WOD

Warmup 10 Samson Stretch 10 Overhead Squat with PVC 10 Situps 10 Back Extension 10 Pushups x 3 Rds Skill/Strength Med Ball Squat Clean Workout 40 Flutterkicks (R+L=1) 30 Ball… Continue reading

January 30, 2013 / W.O.D.
01-29-2013 WOD

Repeat #2…coming at you! You all did a fantastic job Monday and we are back to challenge you again today! This WOD first showed it’s face 1/3/2013….We will share your… Continue reading

January 28, 2013 / W.O.D.
01-28-2013 WOD

This is our first repeat WOD…first completed 1.4.2013. Let’s see how far you’ve come! Warmup Jumping Jacks Run Burpees Skill/Strength Plank Superman to Hollow Hold Mountain Climbers Tuck Jumps Workout… Continue reading

January 27, 2013 / W.O.D.
01-26-2013 WOD Saturday

Warmup 30 sec Jumping Jacks 30 sec Mountain Climbers 30 sec Stretching x 3 Rds Skill/Strength Squats Pushups Situps Run Workout 20 Pushups 30 Squats 40 Situps 100m Run 18… Continue reading

January 26, 2013 / W.O.D.
01-25-2013 Friday WOD

Warmup 100m Run Donkey Kick Mountain Climber Dirty Dog Bottom Squat Hold Skill/Strength Squat Front Squat MB Clean Wall Ball Workout “Oh, squat! 1min Squat 1min Front Squat… Continue reading

January 24, 2013 / W.O.D.
01-24-2013 WOD

Warmup 20 Mountain Climbers 10 V-Situps 10 Back Extensions 10 Superman to Hollow Holds 30 sec Stretch x 3 Rds Skill/Strength Ball Slams Abmat Situps Partner Med Ball Situps Workout… Continue reading

January 23, 2013 / W.O.D.
01-23-2013 WOD

Warm UP Samson Stretch 10 x OHS 10 x Sit Up 10 x Back extension 200M run 3 rounds Skill/Strength Pull ups Target Squats WOD – Tabata Cindy Pull Ups… Continue reading

January 22, 2013 / W.O.D.
01-22-2013 WOD (Workout of the Day)

Warmup Samson Stretch 25 Jumping Jacks 15 Squats Bottom Squat Holds Skill/Strength Jump Rope Inch Worm Ab Mat Sit ups Workout Max Reps of Double Unders Ball Slams Inch Worms… Continue reading

January 21, 2013 / W.O.D.