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W.O.D.

12-26-2014 Friday Workout

Merry day today everyone! Early post for Friday’s workout. Reminder: we have a normal schedule for tomorrow. And don’t forget! We have our TWO YEAR anniversary party on Saturday at… Continue reading

December 25, 2014 / W.O.D.
12-24-14 Wednesday WOD

Warm Up with exercises Skill – INVERSION Hand stand push ups, hand stand walk practice, unassisted head stands and unassisted hand stands…pull out the blue mats and HAVE FUN! WOD… Continue reading

December 23, 2014 / W.O.D.
12-22-14 Monday WOD

It’s Finally HERE!! Deload Week! Strength Squat, Week 9 Deload Week! WOD 12 min WOD (main page 141210) 1 min cleans (135/95) 1 min push jerks 2 min cleans 2… Continue reading

December 21, 2014 / W.O.D.
12-20-14 Saturday WOD

WOD CINDY

December 21, 2014 / W.O.D.
12-19-2014 Friday workout

Warmup & Group Mobility Strength Squat – YOU’RE SO CLOSE TO DELOAD WEEK! Workout 7min EMOM 5 Box Jumps Ball Slams remainder of the minute

December 18, 2014 / W.O.D.
12-18-14 Thursday WOD

12 Days of Christmas!! Don’t be late for class…WOD starts 15 minutes into class. Late performed 122413 WOD 1 snatch (135/95) 2 thruster 3 dead hang pull ups 4 squat… Continue reading

December 17, 2014 / W.O.D.
12-16-2014 Tuesday workout

Happy Birthday Ali! Warmup Skill Tabata Core Work! 2min Hollow Rock 2min Back Extension x 2 Rds Strength 5 x 3 Press 5 x 3 Push Press And now Ali’s… Continue reading

December 15, 2014 / W.O.D.
121514 Monday WOD

Squat Week 8 Day 1 WOD 7 min AMRAP* 4 ring dips 6 pull ups 8 burpees * 7 min AMRAP = BURNER (i.e. 120%) and you know what that… Continue reading

December 14, 2014 / W.O.D.
12-13-14 Saturday WOD

Snatch 10 x 3 @ 70% WOD 500m Row 50 Thrusters (45/35) 500m Row 30 Thrusters 500m Row 20 Thrusters

December 14, 2014 / W.O.D.
12-12-2014 Friday workout

Warmup 5 Burpees 5 V-Situps 15 Mtn Climbers x5 Rds Hip, Ankle and Back Mobility Strength Squat: Week 7, Day 2 Workout 8min AMRAP of 21 Hand Release Pushups 15… Continue reading

December 11, 2014 / W.O.D.