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08-28-2013 Wednesday WOD

Warmup 400m Run, then 5 Jumping Jacks 5 Burpees 5 MB Cleans x 5Rds, then 500m Row Stretch Skill/Strength Double Under Practice One-arm KB Front Squat Workout 1-2-3-4-5-6… SDHP (KB:… Continue reading

August 27, 2013 / W.O.D.
08-01-2013 Thursday WOD

Warmup 25 Jumping Jacks 10 Burpees 25 Mountain Climbers 10 MB Squat Cleans x 3 Rds Skill/Strength 5×5 Front Squats Workout 20 DB Squat Cleans (35/25) 400m Run 20 Box… Continue reading

July 31, 2013 / W.O.D.
07-30-2013 Tuesday Workout

Warmup 12 OHS 12 Pullups 12 Dips 12 KB Swings 12 Leg Swings Forward (R, then L) 12 Leg Swings Lateral (R, then L) x 2 Rds Skill/Strength Snatch Workout “The… Continue reading

July 29, 2013 / W.O.D.
06-20-2013 Thursday Workout

Warmup 10 Squats 10 Pushups 10 Burpees Frankenstein High Knees Butt Kickers Over the Fence Under the Fence 10 Squats 10 Pushups 10 Burpees Skill/Strength The Shankle Complex 1 Clean… Continue reading

June 19, 2013 / W.O.D.
03-10-2013 Monday WOD

Warmup 12 SS R&L 12 OHS 12 Situps 12 Back Extensions 12 Pullups 12 Dips x 2 Rds Skill/Strength 5×5 Clean and Jerk – Moderate Weight Workout 30 MB Cleans… Continue reading

March 10, 2013 / W.O.D.
03/04/2013 Monday WOD

Games WOD 13.1 will be announced on Wednesday evening. Looking forward to an awesome Games season – If you have questions about registering for The Games, please ask. We are… Continue reading

March 3, 2013 / W.O.D.

08-28-2013 Wednesday WOD