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W.O.D.

03-27-2015 Friday workout

This is it! The final Open Workout of 2015… THRUSTERS & ROWING, for time! 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb…. Continue reading

March 26, 2015 / W.O.D.
03/26/2015 THURSDAY workout

FINAL OPEN WATCH PARTY THURSDAY NIGHT!!! Join us. We’re fun. Warmup Skill Pistols Workout Partner Sprint Relay!!! 21 Ball Slams 42 Double Unders (3x Singles) x 7 Rds – Partner… Continue reading

March 25, 2015 / W.O.D.
032515 Wednesday WOD

Warm up Dynamic Skill Healthy Shoulder sets – Instructor Led WOD 10min EMOM, alternating minutes Deadlift 60%, 5 reps Burpee Over Bar, use min 1 test 30 sec of work REST… Continue reading

March 24, 2015 / W.O.D.
032315 Monday WOD

Strength Back Squat, deload Front Squat, deload WOD One-Arm OHS w/DB (R=1) 10 – 20 – 40 – 20 – 10 RUN between sets 200 – 400 – 400 –… Continue reading

March 22, 2015 / W.O.D.
03-21-15 Saturday WOD

WOD Medders

March 22, 2015 / W.O.D.
03/20/15 Friday WOD

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans (185/125) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand… Continue reading

March 19, 2015 / W.O.D.
03-19-2015 Thursday workout

Open Watch Party for 15.4 kicks off at 7:30pm on Thursday. This week we’ll be on the main floor to watch NEO Superstar Scott Panchik take on CF OG Josh… Continue reading

March 18, 2015 / W.O.D.
03-18-2015 Wednesday Workout

Today we get to celebrate your St Paddy’s Day hangover AND a belated b’day WOD for Brad – Happy 26th Brad! Strength Week 3 Back Squat + 60 Pistols spread through… Continue reading

March 17, 2015 / W.O.D.
031615 Monday WOD

Strength / Skill Week 3 Front Squats In between rounds perform 4X10 Ring Dips – if 10 reps unbroken are too easy add weight WOD 12:00 AMRAP of: 20 Power… Continue reading

March 15, 2015 / W.O.D.
03-12-2015 Thursday workout

Watch Party #3 will be taking place in the loft again this week, hope to see you all there! Warmup Workout #1 3 Man Makers 30 Situps x 3 Rds… Continue reading

March 11, 2015 / W.O.D.