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W.O.D.

06-26-14 Thursday WOD

whoa….one month till I’m super old and 2.5 weeks before the big one for Jillian!! Love that our Birdtown peeps keep us feeling young and foolish! Warm Up Samson… Continue reading

June 25, 2014 / W.O.D.
06-24-2104 Tuesday Workout

It’s DELOAD Week! Get ready for some fast, highly functional bodies flying through the gym! Warmup 1 – High Knees 1 – Frankenstein 1 – Over the Fence 1 –… Continue reading

June 23, 2014 / W.O.D.
06-23-14 Monday WOD

Warm Up Dynamic Warm up WOD 2000m Row – broken up any way you like before, during or after the following: 50 KB swings 50 Pushups 50 Toes to Bar… Continue reading

June 22, 2014 / W.O.D.
062114 Saturday WOD

It’s the First Day of Summer!!!!!

June 22, 2014 / W.O.D.
06-20-14 Friday WOD

Warm up ROW 400 Pushup Squat Burpee / Mt Climber Combo Strength Deadlift Week 3 WOD 3RFT 400m run 12 SDHP (115/75) 12 Push Press After Party Max handstand hold… Continue reading

June 20, 2014 / W.O.D.
06-19-14 Thursday WOD

Warm Up 1000m ROW OHS x 15 FlutterKicks x 25 Strength Back Squat, Week 3 WOD 3RFT 30 Wallball (20/14) 10 Power Clean (185/120) 5 Muscle Ups *sub 2 Pullups… Continue reading

June 18, 2014 / W.O.D.
06-18-14 Wednesday WOD

Warm UP CF x 2 Mobility Strength Press, Week 3 WOD 3 min work, 1 min rest x 5 5 pull ups 10 push ups 15 squats if your hands… Continue reading

June 17, 2014 / W.O.D.
06-17-14 Tuesday WOD

Warm Up OHS and Samson Stretch Shoulder Pass Through Burgener warm up Skill Snatch work – you could watch this video…or this video…… WOD 14 minute EMOM Odd Minute: Snatch –… Continue reading

June 16, 2014 / W.O.D.
06-16-14 Monday WOD

Jordan’s Birthday WOD! Let’s have some fun today!! Warm up 5 jumping jacks and 2 burpees x 5 15 Squats 15 push ups 15 bicycle crunches Skill Bear Crawl Crab… Continue reading

June 15, 2014 / W.O.D.
06-14-14 Saturday

Strength Deadlift, week 2 WOD 12 min AMRAP Buy in with 1000m row then 6 DL (225/155) 12 Wall ball (20/14)

June 15, 2014 / W.O.D.