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W.O.D.
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03-10-2015 Tuesday workout
Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured… Continue reading
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03-09-15 Monday WOD
From Grandview Barbell…thanks guys! WOD for time: 30 WB (20/14) 30 GTO (95/65) 30 KB (53/35) 30 back squat 30 burpees 30 power cleans *strict 25min time cap, scale appropriately
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03-05-2015 Thursday Workout
Warmup 20 Jumping Jacks Frankenstein Arm Circles 3 Wall Walks Over the Fence Under the Fence 20 Squats 3 Wall Walks 10 V-situps 90s Jump Rope Strength Week 1 Wendler:… Continue reading
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03-02-2015 Monday Workout
Warmup Skill/Strength 3 x 8 DB Bent Over Rows – choose weight that allows for 8 reps without breaking the set – form is top priority over pounds! Workout 25… Continue reading
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02-28-2015 Saturday Workout
Strength 3RM Thruster Barbell Complex Partner WOD 28 Barbell Complexes (14 each) 50 Double Unders (both) x 3 RFT
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022515 Wednesday WOD
Skill Pistol variations WOD 3RFT 30 pistols 20 burpees 10 power clean and jerks (165/115)
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02-24-2014 Tuesday workout
10min Warmup 5 Jumping Jacks + 2 Burpees x 3 90 sec Jump Rope 12 Air Squats 12 Situps 12 PVC Thrusters 12 Back Ext 12 OHS 90 sec Jump… Continue reading
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…Workout of the Day
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03/16/2025 Sunday Workout
WARM UPROWING WARM-UPEMOM x 4:00MIN 1 – :40 LEGS ONLY ROWMIN 2 – :40 UPPER ONLY ROWMIN 3 – :40 HALF-SLIDE ROWMIN 4 – :40 FULL ROWING STROKE Then Into…… Continue reading
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