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W.O.D.

04/23/14 Wednesday WOD

Warm Up 15 Good Mornings 30 Walking Lunges with 25/15lb plates 5 Jumping Jacks PLUS 2 Burpees x 10 30 Walking Lunges with 25/15lb plates 15 OHS – 3 seconds… Continue reading

April 22, 2014 / W.O.D.
04-22-2014 Tuesday Workout

We are mixing things up with the Strength Cycle over the next four weeks! Be prepared to work on the Press, Front Squat and Clean – don’t expect it all… Continue reading

April 21, 2014 / W.O.D.
04-21-2014 Monday WOD

Warm Up 250m ROW 20 OHS 250 ROW Burgener warm up as a group Skill Snatch Technique WOD 2013 Games Ascending Chipper 5 Deadlift (280/185) 10 C2B Pull ups 15… Continue reading

April 20, 2014 / W.O.D.
04-19-2014 Saturday WOD

Festivus for the rest of us! WOOO!! WOD 2014 Master’s Qualifer WOD 3

April 20, 2014 / W.O.D.
04-17-14 Thursday WOD

Two days to Festivus!!!! Warm Up Instructor Led Group Warm Up Take a 400m run and stretch out if you show up early. You will need jumprope and PVC for… Continue reading

April 16, 2014 / W.O.D.
04-15-2014 Tuesday Workout

Group Warmup & Mobility Strength High Rep Back Squats Warmup, then 2 x 20 Back Squat – perform all 20 reps without setting the bar down – reracking or dropping… Continue reading

April 14, 2014 / W.O.D.
04-14-2014 Monday WOD

Warm Up 50 Jumping Jacks 30 Ball Slams (light) 3 x 20sec Hand Stands 10 Superman to Hollow Hold 5 Wall Walks x 2 Rds Skill Cleans 5 x 5… Continue reading

April 13, 2014 / W.O.D.
04-12-2014

Saturday WOD

April 13, 2014 / W.O.D.
04-11-2014 Friday Workout

Gearing up for the next Strength Cycle, if you have not found your 1RM today is your day to do so. If you have all of the appropriate one rep… Continue reading

April 10, 2014 / W.O.D.
04/10/14 Thursday WOD

Warm up 500m Row 15 Squats 15 Pushups 15 Sit ups Burgener WarmUp Skill Snatch balance Snatch 5×5 WOD Run 400m 3,6,9,12,9,6,3 OHS (120/85) C2B Pullups Run 400m

April 9, 2014 / W.O.D.