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W.O.D.

8/8/14 Friday Workout

It’s In-House Competition Day! There are some mysteries awaiting for the evening and I don’t want to the morning classes to miss out on the fun! So what y’all get… Continue reading

August 7, 2014 / W.O.D.
08-07-14 Thursday WOD

Why am I surprised every Thursday that another week has past? Warm up 400m Run 3 Jumping Jack x 1 Burpee x 5 Frankenstein kicks Bear Craws REPEAT Skill Press,… Continue reading

August 6, 2014 / W.O.D.
08-06-14 Tuesday WOD

Warm UP Samson Stretch Shoulder Pass Through and OHS x 10 3 Second Squats (take 3 second to get to bottom of your squat and 3 seconds to get back… Continue reading

August 5, 2014 / W.O.D.
08-05-2014 Tuesday Workout

Warmup Skill 3min Max Reps Double Unders Strength Deadlift Week 2 Workout 2 Rope Climbs 20 Wall Balls 40 Situps x 4 Rounds For Time

August 4, 2014 / W.O.D.
08-04-2014 Monday WOD

Happy Birthday Randy! Warm Up OHS, pushups, frog situps Group: Burgener Warm Up Strength 5 x 3 Strict HSPU WOD Randy on the Run 5 rounds 200m run 15 Snatches… Continue reading

August 3, 2014 / W.O.D.
08-02-2014

Strength Deadlift, Week 1 8/5/3 60%, 70%, 80% WOD 10 min EMOM 4 Front Squats then 1 min Vsit 1 min PullUp 1 min Wall Ball 1 min Push Up… Continue reading

August 3, 2014 / W.O.D.
08-01-2014 Friday Workout

Warmup High Knees Butt Kickers Frankenstein Over the Fence Under the Fence Inchworm Duck Walk Skill: Tabatas – Ring Supports – L-Sit Holds – Superman Workout 20 Kettlebell Swings (53/35)… Continue reading

July 31, 2014 / W.O.D.
07-29-2014 Tuesday Workout

Tabata Group Warmup V-Situps Squats Flutter Kicks Back Extensions Pushups Strength Press – Week 1 WOD Prep Hand Stand Hold Wall Walks Strict Toes to Bar Kipping Workout 25 Hand… Continue reading

July 28, 2014 / W.O.D.
07-28-14 Monday Workout

Warmup 40 Jumping Jacks 40 Mtn Climbers 15 Burpees x 3 Rds Group warmup Today we’re doing something different – all technique! No “WOD,” but lots of work w a… Continue reading

July 27, 2014 / W.O.D.
07-26-2014 Saturday WOD

CF Games 21-15-9 8-7-6 Deadlift Clean Snatch Pullup Chest to Bar Bar Muscle Up 6-5-4 Deadlift Clean Snatch Pullup Chest to Bar Bar Muscle Up 4-3-2

July 27, 2014 / W.O.D.