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W.O.D.
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07-10-2014 Thursday WOD
OLY Class with Drew Dillon Friday 6:30pm – 8:30 pm Will we see you at the bar? Reserve your spot via ZP Warm Up 5 Jumping Jacks and 2 Burpees… Continue reading
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07-08-2014 Tuesday
Happy (Belated) Birthday Sarah F! Warmup 5min Jump Rope / Double Under Practice Roxanne – Burpees 5min Mobility Strength Week 2: Back Squat Workout 7 Pullups 6 Box Jumps 14… Continue reading
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07-07-14 Monday WOD
Warm up Frankenstein High kicks 3 Tuck Jumps + 3 Burpees x 8 Skill Lever Work -watch THIS VIDEO from GymnasticsWOD Inverted Hangs, Skin the Cat, and Hollow Rocks WOD Main… Continue reading
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07-02-14 Wednesday WOD
Warm up Same as yesterday, I dig it! Strength Press, Wendler Week 1 If you made it through all four weeks of the last cycle, increase your 1RM by 5lbs… Continue reading
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07-01-2014 Tuesday Workout
Happy July! We’re going to be adding in some more gymnastic style elements to our programming this cycle, get ready! Warmup Skill 3 x 8 Chin Up 2 x 10… Continue reading
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06-30-214 Monday Workout
Group Warmup 10 Mountain Climbers 5 Squats 5 Pushups x 4 Rds Burgener Warmup Mini-WOD Prep! 5 Squats 2 Box Jump x 3 Rounds Strength Wendler Week 1! Back Squat Warmup Set 5 x… Continue reading
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06-28-2014 Saturday Workout
Warmup Skill WOD Prep HSPU & Clean Review Workout 9 HSPU 21 Power clean (135/95) 35 Double Unders 15min AMRAP
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06-26-2014 Friday Workout
Strength Week 4 Back Squat 5 x 40% 5 x 50% 5 x 60% Workout 30-20-10 KB Thrusters Pullups For Time
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03/09/2025 Sunday Workout
WARM UP2 ROUNDS100M Jog8/8 Leg Swings Fwd + Back8/8 Leg Swings Side to Side10 Glute Bridge Raises10 Deadbugs10 Cossack Squats Into… 2 ROUNDS:30 Jump Rope10 KB Deadlifts8/8 Lateral Step Ups10… Continue reading
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