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10-22-2013 Tuesday Workout

Warmup 500m Row 15 SS R&L 15 OHS w/ PVC 15 Situps 15 Superman to Hollow Hold 15 Pushups 15 Pullups 15 Dips Skill 1: Deadlifts Skill 2: Rope Climbs… Continue reading

October 21, 2013 / W.O.D.
09-18-2013 Wednesday Workout

Warmup 15 Mountain Climbers 15 Ball Slams 15 Situps 15 Back Extensions 15 Squats 2min Hip Mobility 2min Stretching x 2 Rds Strength Bench OR Press Workout Row Sprint Pyramid… Continue reading

September 17, 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.
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.
07.10.13 WOD Wednesday

It’s Hump Day so here goes….. Warm Up Row 1500M Mobility Skill 5 x 5 Back Squat – follow strength cycle or work up to 85% capacity WOD For time:… Continue reading

July 9, 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.
06-26-2013 Wednesday Workout

Warmup 300m Row 20 Ball Slams 10 Tuck Jumps 5 Burpees x 4 Rds Skill/Strength Skill 1 6min Double Under Practice – record Max consecutive Double Unders Skill 2 Barbell… Continue reading

June 25, 2013 / W.O.D.
06-19-2013 Wednesday Workout

Warmup 20 Squats 20 Situps 20 Pushups 20 Flutterkicks (R+L=1) 20 Back Ext 20 Bicycle Crunches (R+L=1) 200m Run Skill/Strength 10 – 10 – 10 – 10 – 10 Shoulder Press – Share… Continue reading

June 18, 2013 / W.O.D.
6-18-13 Tuesday WOD

Warm UP CF x 2 sub pushups for pull ups Partner Skill: Rowing and Situps 2 mins of rowing while your partner does 2 mins of situps, switch x 4… Continue reading

June 17, 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.