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W.O.D.

01-25-2013 Friday WOD

Warmup 100m Run Donkey Kick Mountain Climber Dirty Dog Bottom Squat Hold Skill/Strength Squat Front Squat MB Clean Wall Ball Workout “Oh, squat! 1min Squat 1min Front Squat… Continue reading

January 24, 2013 / W.O.D.
01-24-2013 WOD

Warmup 20 Mountain Climbers 10 V-Situps 10 Back Extensions 10 Superman to Hollow Holds 30 sec Stretch x 3 Rds Skill/Strength Ball Slams Abmat Situps Partner Med Ball Situps Workout… Continue reading

January 23, 2013 / W.O.D.
01-23-2013 WOD

Warm UP Samson Stretch 10 x OHS 10 x Sit Up 10 x Back extension 200M run 3 rounds Skill/Strength Pull ups Target Squats WOD – Tabata Cindy Pull Ups… Continue reading

January 22, 2013 / W.O.D.
01-22-2013 WOD (Workout of the Day)

Warmup Samson Stretch 25 Jumping Jacks 15 Squats Bottom Squat Holds Skill/Strength Jump Rope Inch Worm Ab Mat Sit ups Workout Max Reps of Double Unders Ball Slams Inch Worms… Continue reading

January 21, 2013 / W.O.D.
01-21-2013 WOD (Workout of the Day)

Warmup 30 sec Jumping Jacks 30 sec Mountain Climbers 30 sec Samson Stretch 30 sec Runners Stretch x 3 Rds Skill/Strength Box Jumps Workout 320m Run 10 V-sit-ups 10 Box… Continue reading

January 20, 2013 / W.O.D.
01-19-2013 WOD (Workout of the Day)

Warmup SS R&L Squats V-Situps Back Ext Pushups 200m Run x 2 Rds Skill/Strength Squats Front Squat Med Ball Squat Toss Burpees Workout Partner WOD 10 Burpees (A) while other… Continue reading

January 18, 2013 / W.O.D.
01-18-13 WOD

It’s great to see you guys killing! these WOD’s everyday! Our first event is planned for Thursday (1/24/13) after the evening WOD – around 6:45pm at Mahall’s on Madison Ave…. Continue reading

January 17, 2013 / W.O.D.
01-17-2013 WOD (Workout of the Day(

Warmup Jumping Jacks 200m Run Samson Stretch Runners Stretch Donkey Kick Dirty Dog Skill/Strength Jump Rope Squat Front Squat Overhead Squat Workout Mini WOD 1 Max Reps Jump Rope (Single… Continue reading

January 16, 2013 / W.O.D.
01-15-2013 WOD (Workout of the Day)

Warmup 12 Samson Stretch Right & Left 12 Squats 12 V-Situps 12 Back Ext 12 Pushups 200m Run x 2 Rds Skill/Strength Good Mornings w/ PVC Med Ball Squat Cleans… Continue reading

January 14, 2013 / W.O.D.
01-14-2013 WOD (Workout of the Day)

Warmup Samson Stretch 30 sec Jumping Jacks 30 sec Mountain Climbers x 5 Rds Skill/Strength Squat Front Squat Overhead Squat Workout Mini WOD 1 100 Pushups 100 Squats For Time… Continue reading

January 13, 2013 / W.O.D.