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Posts by Admin
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042715 Monday WOD
Strength Find 1 RM Bench Press or Strict Press WOD 2015 Masters Qualifier #1 Complete as many reps as possible in 5 minutes of: 5 muscle-ups 10 cleans Men use… Continue reading
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04-22-15 Wednesday WOD
Strength Deadlift 4 x 8 WOD 2-4-6-8-10-8-6-4-2 Cleans (135/95) 7 Box Jumps each round
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042015 Monday WOD
Strength Healthy Shoulders – remember that these movements are strength building – no momentum, all muscle! WOD We’re borrowing this one from our friend Jon Gilson with DBWOD….and adding a… Continue reading
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04-14-15 Tuesday WOD
Skill Healthy Hips WOD 3 rounds for time of: 20 wall-ball shots (20/14) 20 SDHP (75/55) 20 box jumps (20/20) 20 push presses (75/55) Row 20 calories Rest 1 minute
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04/13/15 Monday WOD
Skill Press and Plank EMOM WOD 10-8-6-4-2 Thrusters (135/95) 50-40-30-20-10 Double Unders
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04-08-15 Wednesday WOD
Snatch Technique Sets of 3 @ 30%, 40%, 50%, 60% 3 x 70% 2 x 80% 1 x 90% Then OHS 5×70%, 3 x 80%, ME x 90%
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04-06-15 WOD
Skill Tripod Headstands (you need this skill!) then we will work on HSPU Technique WOD Ashley’s Birthday WOD 5RFT Reps 8-8-8-8-9 (total of 41 reps!) CLEAN VSIT JERK CAL ROW
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04/03/15 Friday WOD
Last day of Bring A Friend Week! We had a blast working with everyone that came in to WOD with us! Strength Back Squat, 5 x 5 working up to… Continue reading
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…Workout of the Day
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04/25/2025 Friday Workout
WARM UP1-2 ROUNDS10 Alt. 90-90 Rotations5/5 Med. Ball Around the Worlds10 Alt. Med. Ball Plank Rolls10 Med. Ball Hamstring Curls Into… 1-2 ROUNDS10 Alt. Elbow Punches10 Air Squats to Med…. Continue reading
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