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Posts by Admin
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060616 Monday WOD
Strength Back Squat, Week 1 WOD 21 Sit ups 15 Power Cleans (135/95) 9 Front Squats 6 STO 3 RFT
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060316 Friday WOD
Happy Birthday Carl!!! Strength Bench Press, wk 1 WOD MU 10-8-6-4-2 DU 100-80-60-40-20
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060216 Thursday WOD
It’s Margaret’s 30th Birthday!! WOOO!! It’s about damned time! Skill Chin Ups 3 x ME (or total of 30 reps) WOD The DIRTY THIRTY – our take on the Filthy… Continue reading
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052116 Saturday WOD
WOD 10 min AMRAP 1 Power clean 1 Front Squat 1 Shoulder to Overhead 2 PC 2 FS 2STO 3 PC 3 FS 3 STO…etc
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052016 Friday WOD
Warm UP 10 min Group warmup 10 min Technique WOD 1RM SNATCH After Party 20 KB swings 20 plank jacks x 3
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051916 Thursday WOD
Strength Deadlift 3 x 5 to 85% WOD 50 DU 10 BS (135/95) 10 min AMRAP After Party 3 x 10 DB Floor press alternating 30 sec plank
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051816 Wednesday WOD
Skill Turkish Get Ups WOD 3 RFT 20 dips 20 CTB After Party 20 skaters 40 frog situps x2
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051716 Tuesday WOD
WarmUP 10 min Group Warm Up 10 min Technique WOD 1RM Clean After Party 50 Jumping Lunges 50 Situps 50 alternating arm DB presses
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051616 Monday WOD
Warmup: hip bridges and dead bugs Strength Front Squat / Press 3 x 5 to 80% WOD Partner WOD (18 min) Every 3 min (rest while partner works) 20/15 calories… Continue reading
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…Workout of the Day
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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