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W.O.D.
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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
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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
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01-21-2013 WOD (Workout of the Day)
Warmup 30 sec Jumping Jacks 30 sec Mountain Climbers 30 sec Samson Stretch 30 sec Runners Stretch x 3 Rds Skill/Strength Box Jumps Workout 320m Run 10 V-sit-ups 10 Box… Continue reading
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01-19-2013 WOD (Workout of the Day)
Warmup SS R&L Squats V-Situps Back Ext Pushups 200m Run x 2 Rds Skill/Strength Squats Front Squat Med Ball Squat Toss Burpees Workout Partner WOD 10 Burpees (A) while other… Continue reading
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01-18-13 WOD
It’s great to see you guys killing! these WOD’s everyday! Our first event is planned for Thursday (1/24/13) after the evening WOD – around 6:45pm at Mahall’s on Madison Ave…. Continue reading
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01-17-2013 WOD (Workout of the Day(
Warmup Jumping Jacks 200m Run Samson Stretch Runners Stretch Donkey Kick Dirty Dog Skill/Strength Jump Rope Squat Front Squat Overhead Squat Workout Mini WOD 1 Max Reps Jump Rope (Single… Continue reading
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01-16-2013 WOD (Workout of the Day)
We’re performing a bit of a switcheroo with workouts on Tuesday and Wednesday. Due to our equipment delivery, we rearranged our workouts this morning. Then there was a no show… Continue reading
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01-15-2013 WOD (Workout of the Day)
Warmup 12 Samson Stretch Right & Left 12 Squats 12 V-Situps 12 Back Ext 12 Pushups 200m Run x 2 Rds Skill/Strength Good Mornings w/ PVC Med Ball Squat Cleans… Continue reading
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01-14-2013 WOD (Workout of the Day)
Warmup Samson Stretch 30 sec Jumping Jacks 30 sec Mountain Climbers x 5 Rds Skill/Strength Squat Front Squat Overhead Squat Workout Mini WOD 1 100 Pushups 100 Squats For Time… Continue reading
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01-12-2013 WOD (Workout of the Day)
Happy Tabata Saturday Folks! Warmup Run Jumping Jacks Samson Stretch Arm Circles Skill/Strength Burpees Ball Slams Bicycle Crunches Workout 3 Sets of Tabatas 4 min Burpees 1 min Rest 4… Continue reading
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Workout of the Day
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05/12/2024 Sunday’s Workout
WARMUP 1 ROUND100m Run:45 Plank8/8 Bent Over Row5 Inch Worm into Down Dog Into… 1 ROUND200m Row or Run:30/:30 Side Plank8/8 Single Arm Renegade Row16 Piked Shoulder Taps Into… 1… Continue reading
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