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W.O.D.

01/27/2019 Sunday Workout

PARTNER WORKOUT Teams of 2… AMRAP x 20 MINUTES 8 Pull-ups 8 Burpee Over Bar 8 Push Press (95/65) *Partner 1 completes AMRAP while Partner 2 rows 400m. Once completing… Continue reading

January 26, 2019 / W.O.D.
01/20/2019 Sunday Workout

WORKOUT EMOM x 30 MINUTES AT MODERATE EFFORT Min 1 – :45 Calorie Bike Min 2 – 15 Russian KB Swings (athlete choice) Min 3 – 15 Up-Downs Min 4… Continue reading

January 19, 2019 / W.O.D.
01/19/2019 Saturday Workout

WARMUP SKILL/STRENGTH 3RM Push Press WORKOUT AMRAP x 16 MINUTES 15 Push Press (115/75) 15 Box Jump (24/20) 15/12 Cal Row

January 19, 2019 / W.O.D.
01/13/19 Sunday WOD

EXTENDED WARM-UP 10:00 Turkish Get-Up Play Workout AMRAP x 25 MINUTES MODERATE PACE THROUGHOUT 500m Row 5 DBL KB DL (70/53) 50 Single Unders 5 DBL KB DL (70/53) 40… Continue reading

January 12, 2019 / W.O.D.
01/06/19 Sunday WOD

PARTNER WORKOUT, Teams of 3 FOR TIME 100 Cal Bike 100 DB Snatch (50,40) 200m Row (each)* 100 DB Snatch (50,40) 100 Cal Bike (30:00 Cap) *Workout must be completed… Continue reading

January 5, 2019 / W.O.D.
01/04/19 Friday WOD

EXTENDED SKILL 5:00 Double Under Tutorial 5:00 Push Jerk Progression WOD EMOM x 21 MINUTES Min 1 – 5 Hang Power Clean + 5 Push Jerk (155,105) Min 2 –… Continue reading

January 3, 2019 / W.O.D.
01/01/19 Tuesday WOD

HAPPY NEW YEAR! Holiday Week Class Schedule Monday – 5:00am, 6:00am, 4:30pm, 5:30pm, no 6:30pm Tuesday – Open Gym 10:00am to 12:00pm Only Wednesday through Sunday – normal schedule WOD 4 ROUNDS… Continue reading

December 31, 2018 / W.O.D.
12/30/18 Sunday WOD

PARTNER WORKOUT AMRAP x 7 MINUTES Partner 1 – 10 KB Swings (70/53) Partner 2 – Max TTB -Rest 3:00- AMRAP x 7 MINUTES Partner 1 – 10 Box Jumps… Continue reading

December 29, 2018 / W.O.D.
12/24/2018 Monday Workout

WORKOUT From 0:00 – 8:00 75 Wall Balls (20/14) 1:00 Plank on Elbows 25 Russian KB Swings (70/53) From 8:00 – 16:00 50 Wall Balls 1:00 Plank on Elbows 50… Continue reading

December 22, 2018 / W.O.D.
12/22/2018 Saturday Workout

Workout 12 Days of Christmas 1 Snatch (135/95) 2 Thruster 3 strict pullups 4 cleans (full) 50 DU 6 Front Squat 7 T2B 8 KB swing 9 Mt Climbers (R+L=1)… Continue reading

December 21, 2018 / W.O.D.