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Post Tagged with: "HIIT"

04-10-2013 Wednesday WOD

Warm Up 5 minutes jump rope roll out on bar Skill Split Jerk 3 x 5 WOD NANCY 5 rounds for time of: 400 meter run Overhead squat, 15 reps… Continue reading

April 9, 2013 / W.O.D.
04-09-13 Tuesday WOD

Warm up 500M ROW CF x 2 Skill / Strength OHS WOD Find Your 5RM Press then 3RM Push Press then 1RM Push Jerk no clock After Party 500m ROW… Continue reading

April 8, 2013 / W.O.D.
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.
03-14-2013 Thursday WOD

Warmup 800m ROW Skill/Strength Turkish Get-Up refresher Workout 3RM Turkish Get-Up 200m Run between rounds – same max on each side – no time component After Party Skin the Cat

March 14, 2013 / W.O.D.
03-13-2013 Wednesday WOD

Holy Moly it’s already the middle of March! If you feel like this year is passing you by and you need to set some goals – Let’s get them on… Continue reading

March 13, 2013 / W.O.D.