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Posts by Admin

120918 Sunday WOD

WOD 5 ROUNDS FOR QUALITY 250m Row 10 Burpees 12/10 Calorie Bike 10/10 Single Leg Deadlift w/ KB (70/53)|(53/35) 15/12 Calorie Ski or 75 Double Unders 10 American KB Swings

December 8, 2018 / W.O.D.
11118 Sunday WOD

WARM UP EMOM x 6 minutes 1) 20 Lunges 2) 20 Situps 3) 20 Box step ups 4) 20 Vsits 5) 10 jumping squats 6) :30 sec bar hang STRENGTH… Continue reading

November 10, 2018 / W.O.D.
110918 Friday WOD

WOD – For Time 60 Slam Ball (20/15) 40 Pull-ups 20 Box Jump (30/24″”) 200m KB Front Rack Carry 20 Box Jump (30/24″”) 40 Pull-ups 60 Slam Ball (20/15)

November 8, 2018 / W.O.D.
110418 Sunday WOD

Warm UP 8 mins: 10 crawling Burpees 10 Lunge/Twist 10 Squats 20 Jumping Jacks 20 High Knees 20 Butt Kickers finish time on a bike/rower (PARTNER) RECOVERY WORKOUT AMRAP… Continue reading

November 3, 2018 / W.O.D.
10/28/18 SUNDAY WOD

Whoa- this is our FIRST SUNDAY WOD posting EVER!!!! and I’m going to add in the warm up so you can just follow right along! Warm up 800m run /… Continue reading

October 27, 2018 / W.O.D.
080218 Thursday WOD

Strength Snatch DL + Hang Snatch x3 every 45 sec x 8 then Snatch 1-1-1 @ 70% 5 sets WOD 12 min EMOM 1. 14 DB Lunges (35/20) 2. Max… Continue reading

August 1, 2018 / W.O.D.
6/19/18 Tuesday WOD

Happy Birthday Javier! He picked it, y’all can enjoy it! Strength Push Press WOD “Angry Mexican” AMRAP in 20 minutes 5 Box Jumps (30/24 in) 5 Handstand Push-Ups 5 Power… Continue reading

June 18, 2018 / W.O.D.
06/04/18 Monday WOD

Strength Push Jerk 5-3-1-1-1 WOD 9 min AMRAP 3-6-9-12-15-18-21…. Devils Press Up/Down (like a cheating burpee) * 10 Mt Climbers between each round!

June 3, 2018 / W.O.D.
05/15/18 Tuesday WOD

Skill 8min Rope Climbs WOD 10 KB Swings (53/35) 10 Box Jumps (24/20) 10 Ring Dips 15 min AMRAP

May 14, 2018 / W.O.D.
05/07/18 Monday WOD

Skill EMOM Toes to Bar Plank WOD 20 DB snatches 10 Burpee box jump over 24/20 5RFT

May 6, 2018 / W.O.D.