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Post Tagged with: "pullups"

07-08-13 WOD Monday

This WOD should be hard and fast – prescribed weights are recommended. Which means don’t be a hard ass. Get the work done at the Rx’d weights – If it looks… Continue reading

July 7, 2013 / W.O.D.
07-03-13 WOD Wednesday

Warm UP 200m Run 30 squats, ball slams, bicycle crunches, pull ups and push ups Skill 5 minutes Double Unders WOD 4 Shankle (115/75) 28 Cal ROW x 4RFT After… Continue reading

July 2, 2013 / W.O.D.
07-02-13 WOD Tuesday

Warm Up – 30 of each exercise Jumping jacks Push Ups Pull Ups OHS Sit ups Skill 1RM press, then 3RM push press WOD 10 Back ext 20 T2B 30… Continue reading

July 1, 2013 / W.O.D.
06/28/13 Friday WOD

Guys Night Competition is here! Volunteers arrive around 5:30pm (thank you all!)….Athletes arrive around 6-6:30pm. The athlete briefing is 6:45 and Heat 1 starts at 7pm. Join us at Barroco… Continue reading

June 27, 2013 / W.O.D.
06-27-13 Thursday WOD

Warm UP Samson Cat / Cow Hamstring Roll out 10 pullups 10 dips 15 mt climbers x 2 Skill / Strength GHD Situps and Dips WOD 5 Deadlifts (275/195) 25… Continue reading

June 26, 2013 / W.O.D.
06-15-13 Saturday WOD

Partner WOD for Time 100 Double Unders 100 1-Arm DB Snatch 100 Push Up 100 Ball Slam 100 Burpee w/Plank

June 16, 2013 / W.O.D.
6-12-13 Wednesday WOD

Completing movements to “the standard” is vital to proper mechanics, and building strength. It also allows you to take pride in your numbers / times on the board. Cheating reps… Continue reading

June 11, 2013 / W.O.D.
06-04-2013 Tuesday Workout

Warmup 1000m Row Shoulder Rollouts 15 Squats Forearm Rollouts 15 Lunges (R+L=1) Arm Circles Skill/Strength Overhead Squat to target Workout 25 Overhead Squats (135/95) 50 Pullups For Time After Party… Continue reading

June 3, 2013 / W.O.D.
5-27-13 WOD Memorial Day Murph

Memorial Day Murph We are grateful for your service, proud of your bravery, inspired by your dedication and humbled by your sacrifice. Warm Up – on your own Skill –… Continue reading

May 27, 2013 / W.O.D.
05-15-13 Wednesday WOD

Wow – it’s the middle of May! Check out the chalk board at the gym for upcoming events. The Cleveland Marathon, The Hammy (May 26), Body Comp Analysis at BTCF (June… Continue reading

May 14, 2013 / W.O.D.