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Posts by Admin

06-07-13 Friday WOD

Another week – another slew of PR’s! Time for new skills! Warm Up Amundson Warm up Skill Front rack lunges WOD 5 min AMRAP 15 KB and 30 DU Scaling:… Continue reading

June 6, 2013 / W.O.D.
6-3-13 Monday WOD

GET STRONGER We are focusing on basics and FUNDAMENTAL movements. Working these movements in full range of motion will get you stronger. That’s what we’re all about. Many of you… Continue reading

June 2, 2013 / W.O.D.
6-1-13 Saturday WOD

WOD Partner WOD 27 situps 27 ball slams 27 push press 27 hanging power cleans 15 minute AMRAP

June 2, 2013 / W.O.D.
05-28-13 WOD Tuesday

This is our first Bring a Friend Week – to any WOD for FREE…if you have a timid friend that needs a softer introduction, please invite them to a Community… Continue reading

May 27, 2013 / W.O.D.
5-27-13 WOD Memorial Day Murph

Memorial Day Murph We are grateful for your service, proud of your bravery, inspired by your dedication and humbled by your sacrifice. Warm Up – on your own Skill –… Continue reading

May 27, 2013 / W.O.D.
05-24-2013 Friday WOD

Warm Up SS Shoulder roll out Arm Circles Situp Back ext Med Ball Cleans Over and under the fence WOD Helen Three rounds for time: Run 400 meters 1.5 pood… Continue reading

May 23, 2013 / W.O.D.
05-21-2013 Tuesday WOD

Warm up CF x 2 Skill Snatch practice WOD 8 Power snatch 12 T2B AMRAP 10 minutes After Party Super man to Hollow hold side… Continue reading

May 20, 2013 / W.O.D.
05-20-2013 Monday WOD

Warm Up 200M Run 15 Burpees 200M Run 15 Burpees 200M Run Skill Max Height Box Jump WOD Back Squat 5×5 between sets perform max pullups. you may drop from… Continue reading

May 19, 2013 / W.O.D.
05-17-13 Friday WOD

Warm Up 30 reps each exercise – any order Squat, Push up, Pull up, Bicycle crunch, Cat / Cow Skill KB swing – and find the proper weight for the… Continue reading

May 17, 2013 / W.O.D.
05-16-13 Thursday WOD

Warm 500M Row 25 squats 25 Sit ups 10 back extensions Skill Jerks and Footwork WOD 3RFT – 12 DL / 9 Hang power cleans / 6 Push Jerk /… Continue reading

May 15, 2013 / W.O.D.