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Post Tagged with: "lunges"

07-28-2013 Monday Workout

Warmup CF Warmup 15 x 1 Skill/Strength Hand Release Pushups – Competition Standards Workout 50′ Weighted Lunges w Plate Overhead (25/15) 5 Burpee Box Jumps (24/20) 50′ Weighted Lunges w… Continue reading

July 28, 2013 / W.O.D.
06-24-13 Monday WOD

Warm up Stretch and run 400m Skill Handstand holds – attempt at least 5 HS holds and record time of each attempt WOD – Outside 15 weighted Lunges (R+L=1) 100M… Continue reading

June 24, 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.
6-13-13 Thursday WOD

Warm up 800m RUN Group Stretch Skill MB Wall Ball Squat Clean Partner toss WOD 500m ROW 20 Thrusters (95/65) 4 Rounds *25 min time cap After Party Your Choice:… Continue reading

June 12, 2013 / W.O.D.
06-07-13 Friday WOD

Another week – another slew of PR’s! Time for new skills! Warm Up Amundson Warm up Skill Front rack lunges WOD 5 min AMRAP 15 KB and 30 DU Scaling:… Continue reading

June 6, 2013 / W.O.D.
05-16-13 Thursday WOD

Warm 500M Row 25 squats 25 Sit ups 10 back extensions Skill Jerks and Footwork WOD 3RFT – 12 DL / 9 Hang power cleans / 6 Push Jerk /… Continue reading

May 15, 2013 / W.O.D.
04.23.13 WOD Tuesday

We are taking this week to repeat workouts from previous months…Tuesday WOD is originally from Jan 29th. You can check your score at SocialWOD to see what your goals should… Continue reading

April 22, 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.
03-12-2013 Tuesday WOD

Warmup 12 Pushups 12 Pullups 12 Dips 12 Inch Worms 12 Superman to Hollow Hold x 2 Rds Skill/Strength 3 Wall Walks 30 sec Farmer Carry x 3 Rds Workout… Continue reading

March 12, 2013 / W.O.D.
01-10-2013 WOD (Workout of the Day)

Warmup 20 Jumping Jacks 200m Run 20 Donkey Kick (10R/10L) 20 Dirty Dog (10R/10L) 20 Squats Skill/Strength Flutterkicks Plank Jacks Pushups Lunges/Weighted Lunges Med Ball Cleans Workout 50 Flutterkicks 40… Continue reading

January 9, 2013 / W.O.D.