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Posts by Admin

03-17-2020 Tuesday “At Home” WOD

Warm-Up – 10 Groaners – 10 Bootstrappers – 10 Heel Toe Touches then… AMRAP x 5 Min – 10 Up-Downs – 10 Reverse Lunges – 10 Push-ups WORKOUT EMOM x… Continue reading

March 16, 2020 / W.O.D.
03-15-2020 Sunday WOD

WORKOUT IN TEAMS OF 2… FOR TIME* – 500m Row – 60 Power Clean (135/95) – 1000m Row – 40 Power Clean (155/105) – 1500m Row – 20 Power Clean… Continue reading

March 14, 2020 / W.O.D.
03-14-2020 Saturday WOD

STRENGTH – 10 Rep Max Push Press WORKOUT ON A 15:00 RUNNING CLOCK… Buy-In: – 100 Wall Balls (20/14) In the remaining time… AMRAP of: – 10 Thrusters (115/75) –… Continue reading

March 13, 2020 / W.O.D.
03-13-2020 Friday WOD

SKILL 3 SETS – 50′ HS Walk or Quad Crawl – 20 Slow Deadbugs -Rest as Needed b/t Sets- (No Measure) WORKOUT E4MOM x 16 MINUTES – MIN 1-4 –… Continue reading

March 12, 2020 / W.O.D.
03-12-2020 Thursday WOD

WORKOUT ON A 3:00 RUNNING CLOCK… – 20 Push-up – 30 Russian KB Swing (70/53) – 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… – 40 Push-up –… Continue reading

March 11, 2020 / W.O.D.
03-11-2020 Wednesday WOD

STRENGTH – 10 Rep Max Front Squat WORKOUT AMRAP x 9 MINUTES – 9 Overhead Squat (95/65) – 9 Up-Downs – 9 Knee 2 Elbow (Score is Rounds + Reps)

March 10, 2020 / W.O.D.
03-08-2020 Sunday WOD

WORKOUT 3 SETS – 8 Power Snatch (95/65) – 10 V-Ups or Tuck-Ups – Rest 1:00 2 SETS – 10 Power Snatch (135/95) – 15 V-Ups or Tuck-Ups – Rest… Continue reading

March 7, 2020 / W.O.D.
03-01-2020 Sunday WOD

PARTNER WORKOUT IN TEAMS OF 2… 18 ROUNDS FOR TIME – 4 Burpees Over the Bar – 6 Hang Power Clean (165/115) – 200m Row * P1 works while P2… Continue reading

February 29, 2020 / W.O.D.
02-23-2020 Sunday WOD

SKILL On A 8:00 Running Clock… – Practice HS Walking Skill * * Different Drills Depending on Level… – Intro – Box Walk – Intermediate – Spotted Walk – Advanced… Continue reading

February 22, 2020 / W.O.D.
012420 Friday WOD

WORKOUT EMOM x 25 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53)MIN 4 – 20… Continue reading

January 23, 2020 / W.O.D.