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W.O.D.

01-10-15 Saturday WOD

Open 14.4

January 11, 2015 / W.O.D.
01-09-2014 Friday workout

Warmup Jumping Jacks Burpees Toes to Bar KB Swings x 3 Rds + Mobility Skill/Strength Week 1 Back Squat Workout 13min AMRAP of – 8 KB Snatches (R+L=1) 16 Pushups… Continue reading

January 8, 2015 / W.O.D.
01-07-2015 Wednesday workout

Warmup Skill/Strength Wendler Week 1 5 x 65%, 5 x 75%, 5+ x 85% Press Workout 3 Squat Cleans (155/105) 15 Double Unders 6 Squat Cleans 30 DU 9 Squat… Continue reading

January 7, 2015 / W.O.D.
010515 Monday WOD

Strength Wendler, week 1 Deadlift and Bench WOD 15 min AMRAP 10 weighted lunge (R+L=1) 10 KB swings (53/35 American) 10 Box Jump (24/20) 10 Vsit After Party 3 x… Continue reading

January 4, 2015 / W.O.D.
010315 Saturday WOD

Test 1RM Back Squat

January 4, 2015 / W.O.D.
01-02-2015 Friday workout

It’s the first workout of the new year – let’s bring it in with a bang! Warmup Skill Power Cleans Workout 10 Power Cleans (155/105) 200m Run 30 Situps x… Continue reading

January 1, 2015 / W.O.D.
12-31-14 Wednesday Workout

Happy Birthday Michelle S! Enjoy your b’day WOD! Warmup Skill Practice Toes to Bar, then 3 Sets to Failure of Toes to Bar / KTE – minimum of 30 Toes… Continue reading

December 30, 2014 / W.O.D.
12-30-2014 Tuesday Workout

Let’s begin to close out the year with some big numbers – we’re finally in week 10 of the squat cycle and you know what that means… Workout ONE REP… Continue reading

December 29, 2014 / W.O.D.
12-29-14 Monday WOD

Warm up Mobilize for 10 minutes then Actually Get Sweaty…. 5 rounds of 4 Jumping Jacks plus two burpees 10 Mt Climbers x 3 Skill Tabata (8 rounds) KB swings… Continue reading

December 28, 2014 / W.O.D.
12-27-14 Saturday WOD

WOD The Open 14.5 (original 3/28/14) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees

December 28, 2014 / W.O.D.