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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.
12-10-14 Wednesday WOD

Warm up 15 minutes Group Drills on the WOD movements and Dead bugs WOD “Time Lapse” (thanks to Jon Gilson from DBWOD120114 for this awesome WOD!) 20 min EMOM 4 Ground-to-Overhead… Continue reading

December 9, 2014 / W.O.D.