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Posts by jillian

03-01-2013 Friday WOD

Warmup 100m Run 20 Wall (facing) Squats 15 Jumping Pullups 10 Kettlebell Swings x 3 Rds Skill/Strength Snatch! Workout “Fran” 21-15-9 Thrusters Pullups After Party Superman to Hollow Holds Plank

February 28, 2013 / W.O.D.
02-28-2013 Thursday WOD

Warmup 10 Dirty Dog 10 Donkey Kicks 10 Back Ext 10 Situps 10 Pushups 10 Squats For 12 min Skill/Strength Squat Variations (goblet, jumping) Burpee Variations (bar over) Snatch Workout… Continue reading

February 27, 2013 / W.O.D.
02-25-2013 Monday WOD

Warmup Samson Stretch Shoulder Rollouts 30 Mountain Climbers 20 Squats 10 Pushups X3 Rds Skill/Strength Good Mornings Barbell Complex Workout 5 – Barbell Complex 200m Run 4 – Barbell Complex… Continue reading

February 24, 2013 / W.O.D.
02-23-2013 Saturday WOD

Warmup 30 sec Jumping Jacks 30 sec Squats 30 sec SS R&L x 4 Rds Skill/Strength Members Warmup for Joe: Thrusters, etc Workout Start BY 9:25 “Joe” Members version (RX’D) 10… Continue reading

February 23, 2013 / W.O.D.
02-13-2013 Wednesday WOD

17 people completed Fundamentals Class #4, can we get that many through Class #5? It’s what’s on tap for all four classes Wednesday, so don’t forget to sign up! Way… Continue reading

February 12, 2013 / W.O.D.
02-12-2013 Tuesday WOD

Warmup 10 Min Row For Distance Skill/Strength KB Swings Deadlifts Workout “Helen” 400m Run 21 KB Swings 12 Pullups x 3 Rds For Time – RX’D = Men at 55lb… Continue reading

February 11, 2013 / W.O.D.
02-11-2013 Monday WOD

Class #4 of our Fundamentals program is the agenda for all four classes on Monday. Bringing the barbell into the skills and workouts last week was a blast, we can’t… Continue reading

February 10, 2013 / W.O.D.
02-09-2013 Saturday WOD

Yes, you’re currently doing this, but I’m posting it anyways! Saturday we still post the WODs, but maybe not always the night before… Warmup SS R&L Bottom Squat Hold Donkey… Continue reading

February 9, 2013 / W.O.D.
02-02-2013 Saturday WOD

Warmup 10 Samson Stretch 10 Squats 10 Situps 10 Back Extension 10 Pushups x 3 Rds Skill/Strength Wall Ball Situps Lunges Ball Slams Workout 15 Pushups 15 Wall Balls Situps… Continue reading

February 2, 2013 / W.O.D.
01-31-2013 Thursday WOD

Warmup 10 Samson Stretch 10 Overhead Squat with PVC 10 Situps 10 Back Extension 10 Pushups x 3 Rds Skill/Strength Med Ball Squat Clean Workout 40 Flutterkicks (R+L=1) 30 Ball… Continue reading

January 30, 2013 / W.O.D.