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W.O.D.
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04-24-14 Thursday WOD
Strength Snatch Grip Press, Snatch grip Jerk, Sotts Press 3 x 5 WOD Tabata Misery Empty Bar – 4 min tabata front squat, followed by 4 min tabata push press… Continue reading
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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
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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
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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
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04-19-2014 Saturday WOD
Festivus for the rest of us! WOOO!! WOD 2014 Master’s Qualifer WOD 3
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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
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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
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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
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…Workout of the Day
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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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