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W.O.D.

060916 Thursday WOD

Strength Press, Week 2 WOD 10 RFT 7 ball slams 5 push up REST 2 RFT 25 Push press 95/65 25 box jump

June 8, 2016 / W.O.D.
060816 Wednesday WOD

Happy Birthday Russ!!! Skill Every 45 seconds for 8 rounds perform 1 Split Jerk WOD 5 rounds for time of: 25 kettlebell swings, 2 pood 25 sit-ups (GHD) 25 back… Continue reading

June 7, 2016 / W.O.D.
060716 Tuesday WOD

Strength Deadlift and Bench, week 2 WOD 5 min AMRAP 3 Cleans (Touch and GO, Scale to appropriate weight) 25 mt climbers (R+L=1)

June 6, 2016 / W.O.D.
060616 Monday WOD

Strength Back Squat, Week 1 WOD 21 Sit ups 15 Power Cleans (135/95) 9 Front Squats 6 STO 3 RFT

June 5, 2016 / W.O.D.
060316 Friday WOD

Happy Birthday Carl!!! Strength Bench Press, wk 1 WOD MU 10-8-6-4-2 DU 100-80-60-40-20

June 3, 2016 / W.O.D.
060216 Thursday WOD

It’s Margaret’s 30th Birthday!! WOOO!! It’s about damned time! Skill Chin Ups 3 x ME (or total of 30 reps) WOD The DIRTY THIRTY – our take on the Filthy… Continue reading

June 1, 2016 / W.O.D.
05/31/2016 Tuesday Workout

Warmup Mini-Endurance WOD Workout Kettlebell Tabata One arm KB Swing (right) One arm KB Swing (left) Goblet Squat Push Press (right) Push Press (left) KB Swing

May 30, 2016 / W.O.D.
05/28/2016 Saturday Workout

Warmup Skill/Strength Bench Press Workout Barbell Chipper 20 Thrusters (95/65) 20 SDHP 20 Push Jerk 20 OHS 20 Front Squat – one barbell

May 27, 2016 / W.O.D.
05/27/2016 Friday Workout

Warmup Skill/Strenth KB Snatches Workout 24 KB Snatches (R=1,L=2) 52 Double Unders 24 Jumping Lunges (R=1,L=2) 20min AMRAP

May 26, 2016 / W.O.D.
05/26/2016 Thursday Workout

Warmup Group Skills & Drillz! Strength 5 x 5 Back Squat Workout 20 Burpee Pullups 500m Row x 3 RFT

May 25, 2016 / W.O.D.