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W.O.D.

03-03-14 Monday WOD

Warm UP 350m Row / 400m RUN Push up Pull up Squat Hamstring stretches Strength HSPU or freestanding handstand work WOD – Main site WOD 030611 7 Muscle Up 15… Continue reading

March 2, 2014 / W.O.D.
03-01-2014 Saturday WOD

Skill: Squat Clean Thruster, then Barbell Complex – Squat Clean Thruster – Back Squat – Overhead Squat Parter WOD: 8 Barbell Complex 16 MB Situps x 8 Rds FT –… Continue reading

March 2, 2014 / W.O.D.
02-27-2013 Thursday Workout

Warmup 3min Jump Rope 30 MB Squat Clean 30 Toes to Bar 15 Wall Walks – Any order/combination Skill/Strength Sally Up Back Squat (Light Load) Workout 15 DB Squat Cleans… Continue reading

February 26, 2014 / W.O.D.
02-26-2014 Wednesday Workout

With Strength Cycle #4 coming to a close last week, it’s time retest two of our main lifts, the deadlift and press. Warmup 1000m Row or 800m Run 30 Squats… Continue reading

February 25, 2014 / W.O.D.
02/25/14 Tuesday WOD

Warm Up 1 burpee and 3 jumping jacks x 5 SS 15 OHS 5 squat pull downs 15 push ups 15 back extensions Strength 5 x 2 Squat Snatch, max… Continue reading

February 24, 2014 / W.O.D.
2-22-14 Saturday WOD

WOD 10min AMRAP, 2 min rest then 3 min AMRAP starting over with 5 HSPU, record two AMRAP scores 5 HSPU 10 T2B 15 Box Jumps (24/20)

February 23, 2014 / W.O.D.
2-21-14 Friday WOD

Warm up jumping jacks frankenstein crab walk bear crawl Skill: Fun accessory work to get strong! DB work: Bent over row, lunging single arm press, kneeling single arm press WOD… Continue reading

February 20, 2014 / W.O.D.
02-19-14 Wednesday WOD

Warm Up SS shoulder pass through OHS push ups V-sits Squats Strength Deload week: Press and DL WOD 7min AMRAP 10 power cleans and 10 OHS (115/75) After Party 200m… Continue reading

February 18, 2014 / W.O.D.
02-18-2014 Tuesday Workout

Today’s workout is in honor of a very special member. It’s a long one, like his lifespan. Happy 40th Birthday Jay! Warmup 1min Jump Rope 3 Wall Walk / 5… Continue reading

February 18, 2014 / W.O.D.
02-17-2014 Monday Workout

1000m Row For Time – either during the Warmup or as an After Party Warmup 30 Double Unders / 100 Singles 30 V-Situps 30 PVC Thrusters 30 Walking Lunges (R=1,L=2)… Continue reading

February 16, 2014 / W.O.D.