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05-10-13 Friday WOD

Warmup Hamstring stretch and roll out 3 inchworms 6 cat /cow 9 pushups 18 squats Skill 36 ball slams WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30… Continue reading

May 9, 2013 / W.O.D.
05/09/13 Thursday WOD

Warmup SS Shoulder roll out 10 Pushup 10 Pull up 10 Squat 20 Bicycle Crunch (R/L=1) Run / Row 400 x 2 Skill Wall Balls – 10 x 5 with… Continue reading

May 8, 2013 / W.O.D.
04-17-2013 Wednesday Workout

Warmup “Dynamic Warmup” Frankenstein Walk High Knees Butt Kickers Over the Fence Under the Fence Duck Walk x 2 Rds Skill/Strength 5×5 Deadlift Workout 10 Walking Lunges (R+L=1) 20 Pullups… Continue reading

April 15, 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.

05-10-13 Friday WOD