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W.O.D.
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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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