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Posts by Admin

04-04-14 Friday WOD

Day 4 Burpee Challenge! 20 Burpees today…If you aren’t caught up – today is the day to get back on track!! Warm ups don’t have to be fancy to be… Continue reading

April 3, 2014 / W.O.D.
03-29-14 Saturday WOD

WOD FOR TIME Run Waterbury Mile then 4 rounds of: 10 strict pullups 8 manmakers 8 goblet squats After Party Tabata KB swings

March 30, 2014 / W.O.D.
03-28-14 Friday WOD

Warm up 15 minute Warm up: 3 jumping jacks and 1 burpee x 10 pullups shoulder mobility roll out the forearms 2 min double unders / jump rope WOD: 14.5… Continue reading

March 27, 2014 / W.O.D.
031714 Monday WOD

Happy St Patty’s Day! 14.3 has taken it’s toll on some of us…get your butt to the gym! You don’t have to come in to WOD, but you should come… Continue reading

March 16, 2014 / W.O.D.
031314 Thursday WOD

Warm Up Burpee + 3 jumping jacks 50 Mt Climbers 50 OHS with PVC shoulder pass throughs and mobility Strength Back Squat 4X4 @ 70% – rest 30 seconds 3X3… Continue reading

March 12, 2014 / W.O.D.
031214 Wednesday WOD

Warm up Pass throughs and figure eights OHS w PVC GHD situps and back extensions burpee / jumping jacks Skill KB Swing and the one handed swing WOD Helen Three… Continue reading

March 12, 2014 / W.O.D.
03-06-14 Thursday WOD

Warm Up same as yesterday Skill Turkish Get Ups increase weight each set – KB or barbell WOD 1000m row then 5RFT 7 pullups, 7 push ups and 7 push… Continue reading

March 5, 2014 / W.O.D.
03-05-14 Wednesday WOD

Challenge Participants: BodyWeight retest tonight with Jillian at 7:30pm or Sunday at 10:30am during Open Gym Warm up 1 burpee and 3 jumping jacks x 10 15 OHS 15 frog… Continue reading

March 4, 2014 / W.O.D.
03-03-14 Monday WOD

Warm UP 350m Row / 400m RUN Push up Pull up Squat Hamstring stretches Strength HSPU or freestanding handstand work WOD – Main site WOD 030611 7 Muscle Up 15… Continue reading

March 2, 2014 / W.O.D.
02/25/14 Tuesday WOD

Warm Up 1 burpee and 3 jumping jacks x 5 SS 15 OHS 5 squat pull downs 15 push ups 15 back extensions Strength 5 x 2 Squat Snatch, max… Continue reading

February 24, 2014 / W.O.D.