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Posts by Admin

080816 Monday WOD

Skill / Strength Lat Activation Bench Press 5×5 Increasing weight to 85% blue sheet WOD Partner WOD: Me then You 1 to 10 to 1 Squat Vsit Push Up

August 7, 2016 / W.O.D.
080516 Friday WOD

SKILLS Thrusters Rope Climbs WOD 31 Heroes WOD (Partner WOD) 8 Thrusters (155/105) 6 Rope Climbs (15ft) 11 Box Jumps 31 min AMRAP Partner A starts working while Partner B… Continue reading

August 4, 2016 / W.O.D.
080416 Thursday WOD

WOD 21-15-9 / 100-75-50 Hang Power Cleans (135/95) Burpee over Bar Double Unders

August 3, 2016 / W.O.D.
080316 Wednesday WOD

Strength BackSquat (2:2:2) 3 x 6 @70% 1RM WOD 12 Deadlift (205/145) 12 Plate GTO (45/35) 12 KB Swings (53/35) 12 Wall Balls (20/14) 4 RFT

August 2, 2016 / W.O.D.
080216 Tuesday WOD

WOD Run 5K then Work a Goat A) This might be the longest you’ve ever run in your life! And I know you’re going to CRUSH this!!!! B) This might… Continue reading

August 1, 2016 / W.O.D.
080116 Monday WOD

Strength 3 x 5 Press 3 x 5 Push Press WOD 3 Jerks (185/135) 4 Front Squats 5 Cleans 30 Pullups 40 Pushups 50 Situps 2 RFT

July 31, 2016 / W.O.D.
073016 Saturday WOD

Strength Deload Back Squat WOD Emily’s Bday WOD!!! 9 Deadlifts (125/85) 6 Hang Power Snatch 3 OHS 5RFT

July 29, 2016 / W.O.D.
072916 Friday WOD

Strength Deload Deadlift SKILL Hang Power Snatch 8 min EMOM / 3 reps per minute WOD 10 Front Squats (95/65) 15 VSitups 25 Double Unders 10 min AMRAP

July 28, 2016 / W.O.D.
072816 Thursday WOD

Strength Deload Bench Press WOD 1:00 work / 0:20 rotate, 5 rounds ManMaker (with 3 pushups) Stone to Shoulder (30lbs M/F) Wall Walks Rest

July 27, 2016 / W.O.D.
07/16/16 Saturday WOD

We’re headed outside folks!!….and UPDATE: Madison Park has posted rules for the RNC that prohibit us from taking barbells into the park…so we’re staying inside folks! Strength Deadlift, wk 2… Continue reading

July 15, 2016 / W.O.D.