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WOD 1/4/15

January 3, 2015 by  

  • Part 1:  OTM 10 mins:
  • 1x MU
  • Part 2:  7 rounds-
  • 5-10 Ring Rows
  • rest 20 sec
  • 20 sec Handstand Hold
  • rest 20 sec
  • Part 3:  14 Rounds-
  • 3x Thruster
  • Sled Pull

WOD 1/3/15

January 2, 2015 by  

  • Part 1:  OTM 6 mins-
  • 1x Power Clean
  • 1x Hang Power Clean
  • 1x Front Squat
  • Part 2:  AMRAP 10 mins-
  • 10x Box Jumps
  • 10x Push Jerk
  • 10x TTB

WOD 1/1/2015

January 1, 2015 by  

WOD 12/31/14

December 30, 2014 by  

  • “Loredo”
  • 6 Rounds-
  • 24 Squats
  • 24 Push Ups
  • 24 Lunges
  • 400m Run

WOD 12/30/14

December 29, 2014 by  

  • Part 1:  6 Rounds-
  • 2x Back Squat (85%)
  • Rest 45 sec
  • Part 2:  AMRAP 12 mins
  • 1x Power Snatch
  • 1x Hang Power Snatch
  • 15x Box jumps

WOD 12/29/14

December 28, 2014 by  

  • Part 1:  7 Rounds-
  • 1-5 L Pull ups
  • rest 20 sec
  • 5-10 Ring Dips
  • rest 20 sec
  • Part 2:  AMRAP 10 mins
  • 5x Push Press (115/75)
  • 10x Medball Cleans
  • 20x DU

WOD 12/28/14

December 27, 2014 by  

  • 10,9,8,7…1
  • Deadlift (1 1/2 BW)
  • Power Clean (3/4 BW)
  • HSPU

WOD 12/27/14

December 26, 2014 by  

  • In teams of 2, 1 working at at time:
  • 3 Rounds-
  • 1000m Run
  • 50x Thrusters
  • 30x Pull ups

WOD 12/25 and 12/26

December 24, 2014 by  

Merry Christmas  Gym is closed

WOD 12/24/14

December 23, 2014 by  

  • The 12 Days of Christmas
  • 6am and 9am Classes only

WOD 12/23/14

December 22, 2014 by  

  • 800m Run or Row
  • 20 Squats/ 1 Sit up
  • 19 Squats/ 2 Sit ups
  • 18 Squats/ 3 Sit ups
  • 17 Squats/ 4 Sit ups
  • Continue until…
  • 1 Squat/ 20 Sit ups
  • 800m Run or Row

WOD 12/22/14

December 21, 2014 by  

  • 5 Rounds-
  • 50x DU
  • 20x TTB
  • Driveway Overhead Plate Carry
  • 400m Run

WOD 12/21/14

December 20, 2014 by  

Rest

WOD 12/20/14

December 19, 2014 by  

  • 50 Wallballs
  • 800m Run
  • 50 Wallballs
  • 7am Class Only!

WOD 12/19/14

December 18, 2014 by  

Friday Fitness Fun

WOD 12/18/14

December 17, 2014 by  

  • Back Squat 5,5,5,5,5
  • WOD:  12 Rounds-
  • 5x Box Jump
  • Driveway Sprint after odd rounds
  • 20x DU after even rounds

WOD 12/17/14

December 16, 2014 by  

  • Part 1:  4 Rounds-
  • 5-10 Ring Rows
  • rest 20 sec
  • 4-12 Push Ups
  • rest 20 sec
  • Part 2:  AMRAP 10 mins
  • 10 Wallballs
  • 5  Pull ups

WOD 12/16/14

December 15, 2014 by  

  • Push Press 3,3,3,3,3
  • WOD:  AMRAP 10 mins
  • 5x Burpees
  • 10x Box Jumps
  • 15x Sit ups

WOD 12/15/14

December 14, 2014 by  

  • Front Rack Walking Lunges 5×5
  • WOD:  3 Rounds-
  • 12x TTB
  • 6x Power Clean
  • 400m Run

WOD 12/14/13

December 13, 2014 by  

  • Back Squat 5,5,5
  • WOD:  6x 1 min Rounds-
  • 5x Deadlift
  • Max rep burpees remainder of minute
  • Rest 1 minute in between rounds

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