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Posts by Admin

091515 Tuesday

Healthy Shoulders Strength OHS 5 x 3 Start at 40% and work up to 80% WOD 20 Snatches (Power or Full, 115/75) 5 HSPU 15 Snatches 10 HSPU 10 Snatches… Continue reading

September 14, 2015 / W.O.D.
091115 Friday WOD

Please take a moment today to remember the Americans that died on Sept 11 and all of our military, first responders, veterans and their families that sacrifice for us daily…. Continue reading

September 11, 2015 / W.O.D.
091015 Thursday WOD

Skill Bench Press Pyramid 2-4-6-8-10-12 -same weight on bar WOD 7 Box Jumps 14 KB swings (53/35) 21 Mt Climbers 17 Min AMRAP

September 9, 2015 / W.O.D.
090915 Wednesday WOD

Skill HSPU and handstand walking WOD JACKI 1000m ROW 50 Thrusters (45/35) 30 Pullups

September 9, 2015 / W.O.D.
08-31-15 Monday WOD

Strength Front Squats, wk 3 15 V sits in between sets WOD 8 T2B 29 Lunges 4RFT

August 30, 2015 / W.O.D.
081015 Monday WOD

Skill Clean technique and EMOM WOD 21-18-15-12-9-6-3 Deadlifts Push-ups V-sits

August 9, 2015 / W.O.D.
Wednesday WOD 080515

Happy Birthday Mr T!! (That’s my dad!) Strength Back Squat 5 x 8 Working Up to 75% WOD 25 HSPU 50 T2B Run 800m 75 Push Press (75/55) 50 Lateral… Continue reading

August 4, 2015 / W.O.D.
080315 Monday WOD

Warm Up on the board WOD for Sgt Scott Lunger: Lunger, 48, a Brentwood resident and 15-year veteran of the Hayward Police Department, was shot and killed after pulling over… Continue reading

August 2, 2015 / W.O.D.
080115 Saturday WOD

All of the exercises!

August 2, 2015 / W.O.D.
07-29-15 Wednesday WOD

Strength Deload: Bench 10 reps every 2 min @ approx 50%, 5 rounds WOD 12 min AMRAP + finish the last round 12 OHS (135/95) 200m ROW After Party Bent… Continue reading

July 28, 2015 / W.O.D.