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Posts by Admin

04-01-15 Wednesday WOD

Skill Rope Climb WOD Partner WOD, 15 min AMRAP 3 Rope Climb 6 Box Jump (24/20) 9 Shoulder to Overhead (135/95) Partner A Climbs Rope Partner B Box Jump and… Continue reading

March 31, 2015 / W.O.D.
03-30-15 Monday WOD

Strength 1RM Press WOD 4RFT 8 Power Cleans (155/115) 24 Wall balls (20/14 *interrupt work every 2 minutes and perform 5 burpees

March 29, 2015 / W.O.D.
03-28-15 Saturday WOD

Barbara

March 29, 2015 / W.O.D.
032515 Wednesday WOD

Warm up Dynamic Skill Healthy Shoulder sets – Instructor Led WOD 10min EMOM, alternating minutes Deadlift 60%, 5 reps Burpee Over Bar, use min 1 test 30 sec of work REST… Continue reading

March 24, 2015 / W.O.D.
032315 Monday WOD

Strength Back Squat, deload Front Squat, deload WOD One-Arm OHS w/DB (R=1) 10 – 20 – 40 – 20 – 10 RUN between sets 200 – 400 – 400 –… Continue reading

March 22, 2015 / W.O.D.
03-21-15 Saturday WOD

WOD Medders

March 22, 2015 / W.O.D.
03/20/15 Friday WOD

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans (185/125) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand… Continue reading

March 19, 2015 / W.O.D.
031615 Monday WOD

Strength / Skill Week 3 Front Squats In between rounds perform 4X10 Ring Dips – if 10 reps unbroken are too easy add weight WOD 12:00 AMRAP of: 20 Power… Continue reading

March 15, 2015 / W.O.D.
03-11-15 Wednesday WOD

Warm up including forearm rollout, shoulder mobility and thoracic spine rollout Skill Week 2 Front Squat WOD Clean Technique and EMOM

March 10, 2015 / W.O.D.
03-09-15 Monday WOD

From Grandview Barbell…thanks guys! WOD for time: 30 WB (20/14) 30 GTO (95/65) 30 KB (53/35) 30 back squat 30 burpees 30 power cleans *strict 25min time cap, scale appropriately

March 8, 2015 / W.O.D.