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W.O.D.
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01/23/2018 Tuesday Workout
Warmup Skill/Strength Deload Week! 5 x 40%, 5 x 50%, 5 x 60% Bench Press bonus: 2×16 superset @ 50% (for funsies) then, Deadlift Workout 18.Zero 21-15-9 reps for time of:… Continue reading
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01/22/2018 Monday Workout
Warmup Skill Session ALL the burpees Burpees Burpees to a Plate Bar Facing Bar Over Burpee Pullups Burpee Toes to Bar Burpees over a DB Workout Two Mini WODS 21-15-9… Continue reading
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01/17/2018 Wednesday Workout
Happy (early) birthday Arun! We picked some of your favorite movements to celebrate this birthday workout with you 😉 Warmup Skill/Strength Week 3: Press 5 x 75% WM 3 x 85%… Continue reading
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01/16/2018 Tuesday Workout
Warmup Skill/Strength Week 3: Back Squat 5 x 75% WM 3 x 85% WM ME x 95% WM Workout Cash in: 25 Burpees 5 Pullups 10 Pushups 15 Squats x 5… Continue reading
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12/27/2017 Wednesday Workout
Warmup Skill 1 Session Snatch Technique Work Skill 2 Session Complex Power Snatch Snatch Hang Snatch OHS 1 Complex EMOM 12 min Workout 15 OHS (135/95) 15 Burpees 50 DU… Continue reading
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12/25/2017 Monday Workout (hint: we’re closed!)
Merry Christmas Everyone! Enjoy time with family and friends today. The gym is closed. We’ll see you bright and early Tuesday morning!
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12/13/17 Wednesday WOD
WOD 2012 Games Chipper – Partner Workout 25 OHS (155/105) 25 Box Jumps (24/20) 25 Thrusters (135/95) 25 Power Cleans (205/125) 25 Toes to Bar 25 Burpee Muscle Ups 25… Continue reading
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11/23/2017 THANKSGIVING thursday
HOLIDAY SCHEDULE on Thursday 11/23/17 OPEN GYM FROM 7-9AM HAVE A GREAT THANKSGIVING EVERYONE!
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10-27-17 Friday WOD
Strength OHS 5×8 working up to 75% alternating Superman to Hollow hold or GHD back extensions WOD buy IN 400m Run 250m Row 15 WallBalls 12 Burpee 9 HSPU 3Rounds… Continue reading
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10-25-17 Wednesday WOD
WOD Sled Pull Vsits Lunges (R=1) Ballslams Pullups 50 reps each exercise. 50 reps per teammate. And 1 sled pull each teammate. Teams of 3 or 4 people
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02/02/2025 Sunday Workout
WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading
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