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Posts by Admin

Sunday 03-14-2021 WOD

Warm-Up EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds”… Continue reading

March 7, 2021 / W.O.D.
Saturday 03-13-2021 WOD

Warm-Up 8 SETS (4:00 Total) Tabata (:20 on/:10 off) Cal Bike* *Building from EZ-Hard Immediately Into… ON A 6:00 RUNNING CLOCK (w/ PVC)*… 10 Inch Worms w/ Push-Up 5 Snatch… Continue reading

March 7, 2021 / W.O.D.
Friday 03-12-2021 WOD

Open Workout 21.1!!! For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min. # singles… Continue reading

March 7, 2021 / W.O.D.
Thursday 03-11-2021 WOD

Warm-Up 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push… Continue reading

March 7, 2021 / W.O.D.
Wednesday 03-10-2021 WOD

Warm-Up 3 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 PVC Sotts Press Into… 3 SETS* 20 Single Unders/ Double Unders 5 Behind The Neck… Continue reading

March 7, 2021 / W.O.D.
Tuesday 03-09-2021 WOD

Warm-Up 2:00 Row* Into… 3 ROUNDS* :30 Jumping Jacks :30 Groiners :30 Air Squats** :30 Alt V-Ups *Increase pace every full round. **Switch to Jumping Squats in Round 3. Strength… Continue reading

March 7, 2021 / W.O.D.
Monday 03-08-2021 WOD

Warm-Up AMRAP x 8 MINUTES 300m Bike 10 Alt. Lateral Step-Overs 10 Banded Pull Aparts 10 Scap Pull-Ups Workout 7 SETS FOR TIME 10 Box Jump Overs (24/20) 300m Bike… Continue reading

March 7, 2021 / W.O.D.
Sunday 03-07-2021

Warm-Up HINSHAW WARM-UP* 25’ High Knee Karaoke 25’ Over the Hurdle 25’ Walking Knee to Chest 25’ Figure Four 25’ Lunge with Twist 25’ Toy Soldiers 25’ High Knees 25’… Continue reading

February 28, 2021 / W.O.D.
Saturday 03-06-2021 WOD

Warm-Up AMRAP x 5 MINUTES 6 Upright Rows 8 Muscle Cleans 10 Bent Over Rows 12 Hollow Rocks Workout 3 ROUNDS FOR TIME 16 Sit-Ups 12 Hang Power Cleans (115/75)… Continue reading

February 28, 2021 / W.O.D.
Friday 03-05-2021 WOD

Warm-Up 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse Lunge… Continue reading

February 28, 2021 / W.O.D.