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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.
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.
06-07-13 Friday WOD

Another week – another slew of PR’s! Time for new skills! Warm Up Amundson Warm up Skill Front rack lunges WOD 5 min AMRAP 15 KB and 30 DU Scaling:… Continue reading

June 6, 2013 / 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

May 17, 2013 / W.O.D.
01-18-13 WOD

It’s great to see you guys killing! these WOD’s everyday! Our first event is planned for Thursday (1/24/13) after the evening WOD – around 6:45pm at Mahall’s on Madison Ave…. Continue reading

January 17, 2013 / W.O.D.

07-02-13 WOD Tuesday