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W.O.D.

03-25-2014 Tuesday Workout

Group Warmup! Instructor Led Skill/Strength Barbell Complex – Deadlift – Squat Clean – Front Squat Workout 15min EMOM 3 Barbell Complexes – increasing weight every 3 minutes After Party Tabata… Continue reading

March 24, 2014 / W.O.D.
3-22-14 Saturday Workout

Tabata Group Warmup (1min per) Mtn Climbers Rolling Ankle Stretch Squats Hamstrings Squats SS R&L PVC Thrusters Shoulder Rollouts Ball Slams Neck Stretches Pushups Workout Option A 1RM Press,… Continue reading

March 22, 2014 / W.O.D.
03-18-2014 Tuesday Workout

Warmup 200m Run 10 Overhead Squats 10 Pushups 10 V-Sit-ups 5 Superman to Hollow Hold 5 Wall Walks x 2 Rds + Stretching Strength 15min 3RM Push Press Workout 10… Continue reading

March 17, 2014 / W.O.D.
031714 Monday WOD

Happy St Patty’s Day! 14.3 has taken it’s toll on some of us…get your butt to the gym! You don’t have to come in to WOD, but you should come… Continue reading

March 16, 2014 / W.O.D.
031314 Thursday WOD

Warm Up Burpee + 3 jumping jacks 50 Mt Climbers 50 OHS with PVC shoulder pass throughs and mobility Strength Back Squat 4X4 @ 70% – rest 30 seconds 3X3… Continue reading

March 12, 2014 / W.O.D.
031214 Wednesday WOD

Warm up Pass throughs and figure eights OHS w PVC GHD situps and back extensions burpee / jumping jacks Skill KB Swing and the one handed swing WOD Helen Three… Continue reading

March 12, 2014 / W.O.D.
03-10-2014 Monday Workout

Warmup 400m Row 20 Squats 20 Pushups 20 Tuck Jumps 20 Situps – Any order/combo Strength 15 Front Squats x 5 Rds, 90sec Intervals Workout Tabata Intervals of: 4min Jump… Continue reading

March 9, 2014 / W.O.D.
03-10-14 Saturday Workout

Warmup 20 Jumping Jacks 10 Squats 10 Pushups 10 Burpees 10 Sit-ups 10 Superman to Hollow 10 Stretch Group Warmup 2k Partner Row For Time Strength Back Squat – 2… Continue reading

March 9, 2014 / W.O.D.
03-06-14 Thursday WOD

Warm Up same as yesterday Skill Turkish Get Ups increase weight each set – KB or barbell WOD 1000m row then 5RFT 7 pullups, 7 push ups and 7 push… Continue reading

March 5, 2014 / W.O.D.
03-05-14 Wednesday WOD

Challenge Participants: BodyWeight retest tonight with Jillian at 7:30pm or Sunday at 10:30am during Open Gym Warm up 1 burpee and 3 jumping jacks x 10 15 OHS 15 frog… Continue reading

March 4, 2014 / W.O.D.