Home / W.O.D. (Page 203)

  • 10/19/2016 Wednesday workout

    Warmup Group Mobility Workout 8 HSPU 8 Box Jumps 1 Rope Climb 17min AMRAP + MU / Pullup Cash Out

  • 10/18/2016 Tuesday Workout

    Warmup Skill/Strength Partner Workout 100 Barbell Complexes For Time – 100 Reps Total; partitioned any way between partners Barbell Complex Deadlift Clean Front Squat Push Press Push Jerk

  • 10/17/16 Monday WOD

    OK, you’ve been waiting for it! 10-week Squat Cycle is here!!!! We’re changing it up this year and adding complexity in the programming: tempo squats (three variations throughout the 10… Continue reading

  • 10/15/16 Saturday WOD

    Strength Back Squat 5×5 WOD 10 CTB Pull Up 20 T2B 30 Deadlift (185/135) 100 DU 30 Box Jump (24/20) 20 Burpee 10 Cleans (185/135)

  • 10/14/16 Friday WOD

    SwoleMates v4 Co-Ed Partner Competition is TONIGHT!!!! No PM classes….but plenty for you to do at the gym: Compete, Judge, Volunteer, Hangout.  Spectators welcome too! Strength Deadlift 5×5 WOD 3RFT… Continue reading

  • 10/13/16 Thursday WOD

    WOD (18 minutes) 7 min 20-15-10 HSPU Pullups then 4 min REST then 7 min 20-15-10 Thrusters 40-30-20 DU   After Party – 1 mile run – might be chilly! … Continue reading

  • 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

  • 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

  • 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

  • 10/08/16 Saturday WOD

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

 

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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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