WOD Blog


22
Jan

23JAN13

WOD A) Front Squats 10x2 @60% (for speed) B) Max Speed 2 for 1 wall balls 3 rnds of 15 or 25 singles with a 1:1…

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21
Jan

21JAN13

A) est. 5RM BS, B) back off to 80% of 5RM and perform 3x4 EMOM C)50m overhead weighted lunges, 200m sprint(w/weight), 50m Overhead weighted lunges, 400m…

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19
Jan

19JAN13

WOD Obstacle Course!!!

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17
Jan

18JAN13

WOD A) OTM: Box Squats 10x2 60% B) every 40 sec. 12x1 Banded DL 65% C)  4 min AMRAP: 5 DL 275/185, 8 T2B *3 min…

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17
Jan

Rest Days

Ok so as you all are aware, or should be aware we are now open 7 days a week... YES!!! that means you can get all…

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16
Jan

16JAN13

WOD B) Clean & jerk: 5x3 @ 80%, [email protected] 90% B) 15-12-9-6-3 Power Clean 155/105, Ring Dips C) 4x10 GHD, 4x15 Back extension, 3 min hollow…

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14
Jan

15 JAN 13 Announcements

This post is going up early because we have an important announcement about our schedule. We are now open 7 days a week, the Sunday schedule…

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14
Jan

14JAN13

WOD A) AHAP pause clean: 7x2 Pause Clean **2 second pause @ knee** B)2x: 5RM OH Squat + 15 BS immediately **drop 20-30lbs for 2nd set**…

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