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W.O.D.

08-23-2013 Friday Workout

Warmup 3min AMRAP – FAST! 3 Jumping Jacks 3 Burpees 3 MB Cleans Skill/Strength Dips & Ring Hold Lockouts Workout 3RM Turkish Get Up Wondering what a TGU is? Watch… Continue reading

August 22, 2013 / W.O.D.
08-22-13 Thursday WOD

Not a Competition person? That’s cool….but let’s see if you have what it takes to complete the Men’s Night WOD1 WARM UP CF x 2 Skill 1RM Bench press WOD… Continue reading

August 21, 2013 / W.O.D.
08-21-13 Wednesday WOD

We’re switching things up today – read carefully! and watch this 4 minute video for a great review of the skill for today: One arm KB Swings!! Warmup x 2… Continue reading

August 20, 2013 / W.O.D.
08-20-13 Tuesday WOD

Warm Up 30 V Sits 30 tuck jumps 400m Run x 3 Skill Snatch Drills WOD 21 Med ball Sit ups 15 Snatch (115/85) 9 Burpee over box 12 min… Continue reading

August 19, 2013 / W.O.D.
8-17-13 Saturday WOD

Warm up (instructor led group) 25 Jumping jacks 5 minutes Hip mobility 3 minutes Shoulder mobility then 25 OHS with PVC 25 weighted lunges – hold plate (25/15) overhead and… Continue reading

August 18, 2013 / W.O.D.
08/16/13 Friday Outdoor WOD

We are taking it outside! Not a lot of time to waste so let’s get to it. Warm up 50 reps of each Jumping jacks, squats, arm circles and lunges… Continue reading

August 15, 2013 / W.O.D.
08-15-13 Thursday WOD

Warm UP 400m Run Instructor Led Mobility roll out the forearms bottom squat holds hip and dorsiflexion mobility 36 burpees Skill Pull ups – get off the band and into… Continue reading

August 14, 2013 / W.O.D.
08-13-13 Tuesday WOD

Warm UP 5 Jumping jacks and 2 Burpees 10 rounds Skill HSPU Scaling options: on box, abmats and kipping WOD 70 Burpees 60 Sit ups 50 KB swings (55/35) 40… Continue reading

August 12, 2013 / W.O.D.
08-12-13 Monday WOD

Warm up CF x 2 Skill 5×5 Back Squat, heavy WOD 2 minute ROW and 30 KB swings (53/35) then 30 Pull ups 200m Run 20 Pull ups 400m Run… Continue reading

August 11, 2013 / W.O.D.
08-10-13 Saturday WOD

Thank you all for the awesome effort last night during the Ladies Only Competition – it was a great event and SO much fun! Props to Jim and James for… Continue reading

August 11, 2013 / W.O.D.