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Post Tagged with: "row"

  • 06/08/13 Saturday WOD

    For those that don’t know – We don’t post Saturday WOD’s beforehand…expect the unknown!! WOD 200m RUN 25 SDHP (95/65) 200m RUN 25 Power Cleans 200m RUN 25 Front Squats… Continue reading

    / W.O.D.

  • 05-28-13 WOD Tuesday

    This is our first Bring a Friend Week – to any WOD for FREE…if you have a timid friend that needs a softer introduction, please invite them to a Community… Continue reading

    / W.O.D.

  • 05-22-13 Thursday Workout

    Warm Up 7 minutes of stretching Skill  “The World of Burpees” Workout 100M Row Sprints x 10 – Rest while partner works After Party Mobility: emphasis on hamstrings and traps

    / W.O.D.

  • 05-17-13 Friday WOD

    Warm Up 30 reps each exercise – any order Squat, Push up, Pull up, Bicycle crunch, Cat / Cow Skill KB swing – and find the proper weight for the… Continue reading

    / 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

    / W.O.D.

  • 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

    / 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

    / 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

    / 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

    / 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

    / W.O.D.

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Workout of the Day

  • 01/19/2025 Sunday Workout

    WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading

     
 

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