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W.O.D.

12-14-2013 Saturday Workout

Warmup 30 DU/60 Singles 20 Squats 10 Pushups 5 Burpees 10min AMRAP Strength 1RM Press, then 3RM Push Press Workout Partner WOD 20 Mtn Climbers 10 Squat Cleans 10 Push… Continue reading

December 14, 2013 / W.O.D.
12-13-13 Friday WOD

Warm Up 400m RUN Deck of cards for 5 minutes: squats, bicycle crunch, jumping jacks, push ups Strength 5 x 5 Squat Cleans WOD 21-18-15-12-9-6-3 DB Snatch Burpees on the… Continue reading

December 13, 2013 / W.O.D.
12-11-2013 Wednesday Workout

Warmup SS R&L OHS Situps Back Ext Pullups Pushups x 2 Rds Skill/Strength 3 x 10 Front Squats – aim for a lighter weight, but excellent form and depth Wod… Continue reading

December 10, 2013 / W.O.D.
12-09-2013 Monday Workout

Warmup 200m Run 15 SS R&L 15 OHS 15 Situps 15 Back Ext 15 Pullups 15 Dips Strength 5×5 Back Squat Workout 15 Thruster (135/95) 200m Run 20 Thrusters (95/65)… Continue reading

December 8, 2013 / W.O.D.
12-06-2013 Friday Workout

Warmup 400m Run 20 Squats 5 Wall Walks x 2 Rds Group Hip Mobility Skill/Strength Burgener Warmup/Intro to Snatch Hang Snatch 5×5: Starting weight 50% of 1RM Clean Workout 10min… Continue reading

December 5, 2013 / W.O.D.
12-05-2013 Thursday Workout

Retest time! Two one rep maxes tested earlier in the week, one more today. Let’s see how that November strength program worked! Warmup 200m Run 20 Squats 300m Row 20… Continue reading

December 4, 2013 / W.O.D.
12-02-2013 Tuesday

Warmup Frankenstein High Knees Butt Kickers 15 Jumping Pullups 15 Squats 10 Toes to Bar 5 Wall Walks Wrist Mobility Shoulder Rollouts Hip Stretch – Cycle through for 12min Skill/Strength… Continue reading

December 2, 2013 / W.O.D.
11-29-2013 Friday Workout

Happy Day After Thanksgiving! Time to start working that turkey off, together – with a partner WOD! Warmup, Skill & A/P will all be posted at the gym. Workout Partner… Continue reading

November 29, 2013 / W.O.D.
11-26-2013 Tuesday Workout

Group Warmup Jumping Jacks Squats Mountain Climbers Arm Circles Squats Pushups Hip Circles Strength Back Squat Skill Kettlebell Swing Workout 100 Burpees 75 KBs 50 Hang Cleans (135/95) Any order/combo… Continue reading

November 25, 2013 / W.O.D.
11-21-2013 Thursday Workout

Here we have a belated birthday workout request from Amanda N. If you have a special occasion coming up – be it birthday, anniversary, wedding day, whatever (!) – and… Continue reading

November 20, 2013 / W.O.D.