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04-08-13 Monday WOD

Warm Up Amundson Warm up – trust me, it’s fun! Skill/Strength Review of The Jerk The Split Jerk Footwork Timing w PVC Timing w light weight WOD 250M ROW 15… Continue reading

April 7, 2013 / W.O.D.
04-03-2012 Wednesday Workout

Warmup WEAR A HOODIE BECAUSE WE’RE RUNNING OUTSIDE Skill/Strength WOD Prep! Get everyting ready for the workout. Workout “Filthy Fifty” 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings,… Continue reading

April 2, 2013 / W.O.D.
03-30-13 Saturday WOD

Warm 10 Shoulder roll out 20 Squat 30 Flutterkick x2 Skill ROW WOD Cindy After Party Wall Sits

April 1, 2013 / W.O.D.
03-28-2013 Thursday Workout

Warmup “Dynamic Warmup” Frankenstein Walk High Knees Butt Kickers Over the Fence Under the Fence Duck Walk x 2 Rds Skills/Strength Back Squat Review Row – Sprint Take Off Workout… Continue reading

March 27, 2013 / W.O.D.
03-27-2013 Wednesday WOD

Warmup Run – “Up, down and all around” You’ll “like” it! 15 SS R & L 15 Squats 15 Situps 15 Back Extensions x 2 Rds Skill/Strength Intro to the… Continue reading

March 26, 2013 / W.O.D.
03-18-2013 Workout

We are proud and excited to announce that the move has taken place! Come upstairs to #300A from now on (currently marked as 301). While we are ready to WOD,… Continue reading

March 17, 2013 / W.O.D.

04-08-13 Monday WOD