WOD Blog


20
Dec

Workout of the Day: 20 December 12

A) Box Squats 10x2 @ 65% *rest 40 seconds* B) 4x8 Goodmornings *heavy but perfect* C) EMOM: Snatch 0-3 min: 4 Reps @ 60% 4-7 min:…

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19
Dec

Workout of the day: 19 December 12

The Christmas WOD & Potluck is set for 2pm this saturday. We will have a workout scheduled for 2pm with the potluck immmediately after the workout.…

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18
Dec

Workout of the Day: 18 December 12

A) EMOM 6 min: 2 Snatch + 3 OH Squat @ 70% B) 4XME Weighted Pullups 4XME Weighted Ring Dips C) 2 min AMRAP: ME Burpee…

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17
Dec

Workout of the day: 17 December 12

A) 7x 1 Clean & Jerk at 85% B) Pause Front Squats 3x5 at 80% AHAP- pause on 1st & 5th rep for 2 sec. C)…

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14
Dec

Friday Stolen Post

Since i know all of you are very familiar with box squats, this is a perfect post for you to see. Paul forwarded this to me…

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12
Dec

Coach Adam

So as with all things new, and since we finally have certainty that Adam will be staying with us and not moving to the not so…

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07
Dec

Friday Stolen Post-SHANKLE!!!!!!

Chapter 1 Getting Started By Donny Shankle CPT “Whatever thou takest in hand, remember the end, and thou shalt never do amiss.” Ecclesiasticus 7:36 (excerpt taken from…

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05
Dec

5DEC12

Workout of the Day: 5 December 12 A) 3 position Snatch *work up to AHAP* B) EMOM 3 power cleans minutes 1-6: 60% minutes 7-11: 70%…

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