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W.O.D.

10/12/16 Wednesday WOD

Skill mobility plus Burgener Warm up WOD 7 Power Snatches (135/95) 7 Overhead Squats 25 Situps x 4 Rds – this should be fast and heavy

October 11, 2016 / W.O.D.
10/11/16 Tuesday WOD

Strength 5×5 Front Squat (complete all sets at 75% 1RM) WOD 50 Wall Balls 25 Burpees 50 Wall Balls 25 Burpees 50 Wall Balls

October 10, 2016 / W.O.D.
10/10/2016 Monday Workout

Hey Everyone – we’re hosting a competition on Friday! All details can be found on our Facebook event page or you can head directly to ZenPlanner to sign up. We… Continue reading

October 9, 2016 / W.O.D.
10/08/16 Saturday WOD

WOD Freestyle Fran 45 Thrusters 45 Pullups any combo STRENGTH 1RM Front Squat (30 min cap)

October 7, 2016 / W.O.D.
10/07/16 Friday WOD

Strength Deload Bench Press WOD 25 DB OH Lunges (35/25) 25 cal ROW 25 DB Weighted Situps 25min AMRAP

October 6, 2016 / W.O.D.
10/06/16 Thursday WOD

I’m so excited for this WOD!! Strength Deload Back Squat WOD – FAT AMY (from WODConnect and Shelley!) 50 Air Squats 10 Burpees 40 Sit ups 10 Burpees 30 Lunges… Continue reading

October 5, 2016 / W.O.D.
10/04/16 Tuesday WOD

Strength Deload Deadlift WOD Mogadishu Mile Partner WOD 99 Lunges Holding KBs (one works while other rests, each has own KB) 23 Tire Flips (can flip one at a time,… Continue reading

October 3, 2016 / W.O.D.
10/01/2016 Saturday Workout

Warmup Skill/Strength Week 3: Back Squats Workout 7min AMRAP 2-4-6-8… Deadlifts (225/155) HSPU 5min REST 7min AMRAP 2-4-6-8… Power Cleans (155/115) Pistols

October 1, 2016 / W.O.D.
09/30/2016 Friday Workout

Warmup Skill/Strength Week 3: Bench Press Workout 40 Walking Lunges (R=1, L=2) 20 Burpees x 3 RFT

September 29, 2016 / W.O.D.
09/29/2016 Thursday Workout

Warmup Skill/Strength Week 3: Deadlift Workout Tabata Intervals Push Press (75/55) Situps Sumo Deadlift High Pull (75/55) Pushup

September 28, 2016 / W.O.D.