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  • 6/19/18 Tuesday WOD

    Happy Birthday Javier! He picked it, y’all can enjoy it! Strength Push Press WOD “Angry Mexican” AMRAP in 20 minutes 5 Box Jumps (30/24 in) 5 Handstand Push-Ups 5 Power… Continue reading

  • 06/04/18 Monday WOD

    Strength Push Jerk 5-3-1-1-1 WOD 9 min AMRAP 3-6-9-12-15-18-21…. Devils Press Up/Down (like a cheating burpee) * 10 Mt Climbers between each round!

  • 05/15/18 Tuesday WOD

    Skill 8min Rope Climbs WOD 10 KB Swings (53/35) 10 Box Jumps (24/20) 10 Ring Dips 15 min AMRAP

  • 05/09/2018 Wednesday Workout

    Warmup Group Work Hang 10! Workout Deadlift  5-5-8-8-8-5-5 Mini-WOD The Stabilizers Chipper For Time

  • 05/07/18 Monday WOD

    Skill EMOM Toes to Bar Plank WOD 20 DB snatches 10 Burpee box jump over 24/20 5RFT  

  • 05/04/5018 Friday Workout

    Happy Birthday Rachel! Enjoy your birthday workout request! Warmup Skill/Strength Rowling Game x 5 Rds Workout 500m Row 15 Power Snatches (95/65) 30 Situps x 4 Rds After Party ’89… Continue reading

  • 04/03/2018 Tuesday Workout

    Warmup Skill/Strength 1 Press Warmup: 5 x 45%, 5 x 55% Working: 5 x 65%, 5 x 75%, ME x 85% Accessory: Practice Hand Stand Kick-ups (1-3 attempts per Rd)… Continue reading

  • #intheOpen: 18.1 Strategy

    Word on the street from the 5/6am’ers is PACE YOURSELF! It’s a 20 minute AMRAP kids, that’s long. Do well in your first round, see how long that takes you…. Continue reading

  • 01/30/2018 Tuesday Workout

    Warmup Skill / Strength Week 1 Wendler (orange sheet) Warmup: empty barbell, 5 x 50% Working: 5 x 65% WM, 5 x 75% WM, ME x 85% WM Press Workout Lurong… Continue reading

  • 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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  • 03/23/2025 Sunday Workout

    WARM UP1 ROUND1:00 Cardio Choice5 Up Dog to Down Dog10 Alt Piked Toe Tap3/3 Groiners with a Twist10 Superman Lifts10 Hollow Rocks Into 2 ROUNDS1:00 Cardio Choice10/10 DB/KB Deadlifts +… Continue reading

     
 

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