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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.
07-02-13 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.
06-27-13 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.
06-21-2013 Friday WOD

Warm up CF x 2 Skill Turkish Get Ups WOD 10 MIN AMRAP: 1-2-3-4-5-etc. Power Clean [135/95] Back Squat (Same Weight) After Party Stretching Cat/Cow, Samson, Runner stretch, Pass-throughs, etc

June 20, 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.
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

May 27, 2013 / W.O.D.
05-24-2013 Friday WOD

Warm Up SS Shoulder roll out Arm Circles Situp Back ext Med Ball Cleans Over and under the fence WOD Helen Three rounds for time: Run 400 meters 1.5 pood… Continue reading

May 23, 2013 / W.O.D.