WOD 6/28/16

June 27, 2016 by  
Filed under Workouts

Back Squat 5×5 Then: 100,75,50,25 DU 15x Leg Lifts after each set Metcon Only Option: 1000m 100x DU/25x Back Squat/15x Leg Lifts 75x DU/20x Back Squat/15x Leg Lifts 50x DU/15x Back Squat/15x Leg Lifts 25x DU/10x Back Squat/15x Leg Lift 1000m

WOD 6/23/16

June 22, 2016 by  
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5 Rounds: 40x DU 20x Russian Twists 20x Medball Sit ups 400m Run/500m Row

WOD 6/22/16

June 21, 2016 by  
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“The Grind” In teams of 2, 1 working at a time: AMRAP 30 mins: 1600m 100x Pull ups 100x Front Squats 100x Hollow Rocks 100x Box Jumps

WOD 6/21/16

June 20, 2016 by  
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OHS 5,4,3,2,1 Then:  4 Rounds- 250m Row 25x Sit ups Metcon Only Option: Cash in:  500m Row 18-15-12-9-6-3 OHS 20x Iso Ab to Plank after Evens 50x Sit ups after Odds Cash out:  500m Row

WOD 6/8/16

June 7, 2016 by  
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“The Grind” 1/2 5K 75x Thruster (45/30) 50x Pullups 75x Wallballs 1/2 5K

WOD 6/7/16

June 6, 2016 by  
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Cash in:  20x Hollow Rocks 500m/ 50 Sit ups 400m/ 40 Sit ups 300m/ 30 Sit ups 200m/ 20 Sit ups 100m/ 10 Sit ups Cash Out:  20x Hollow Rocks

WOD 6/4/16

June 3, 2016 by  
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4 Rounds: 500m Run/600m Row 20x TTB

WOD 5/31/16

May 30, 2016 by  
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In Teams of 2, 1 working at a time: 1600m 30x Hang Power Clean 1600m 30x Hang Squat Clean 1600m 30x Squat Clean

WOD 5/22/16

May 21, 2016 by  
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1000m 100′ Handstand Walk 10x OHS 500m 50x Burpees 5x OHS

WOD 5/18/16

May 17, 2016 by  
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“The Grind” 2 Rounds:  Tabata Format V Sit DB Figure 8’s Row Hollow Rock KBS

WOD 5/16/16

May 15, 2016 by  
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10,8,6,4,2 Squat Snatch OR 10,8,6,4,2 Squat Snatch 300m Run/400m Row after each set

WOD 5/14/16

May 13, 2016 by  
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1000m Row 30x Hang Power Snatch 30x OHS 1000m Run

WOD 5/12/16

May 11, 2016 by  
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E2MOM- 12 minutes: 0:00-2:00 1x Squat Clean/5x Jerk 2:00-4:00 2x Squat Clean/4x Jerk 4:00-6:00 3x Squat Clean/3x Jerk 6:00-8:00 4x Squat Clean/2x Jerk 8:00-10:00 5x Squat Clean/1x Jerk 10:00-12:00 6x Squat Clean Cash Out:  1600m Run or Row

WOD 5/11/16

May 10, 2016 by  
Filed under Workouts

“The Grind” 4 ROUNDS: 30x Medball Chest Pass 15x Sit ups 30x Medball Rolling Push Up 15x Sit ups 30x DB or KB Bent Over Row 15x Sit ups 30x Skaters 15x Sit ups 30x Sliders 500m Run or Row

WOD 4/17/16

April 16, 2016 by  
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21 TTB/800m Run 18 TTB/600m 15 TTB/400m 12 TTB/200m 9 TTB/ Driveway Sprint

WOD 4/10/16

April 9, 2016 by  
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500m 5 Rounds: 30x KBS 15x Burpee 500m 

WOD 3/28/16

March 27, 2016 by  
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800m Run or 1000m Row 20x Air Squat/ 1x Sit up 19x Air Squat/ 2x Sit up 18x Air Squat/ 3x Sit up Continue in the same pattern until… 1x Air Squat/ 20x Sit up 800m Run or 1000m Row

WOD 3/25/16

March 24, 2016 by  
Filed under Workouts

Friday Fitness Fun or…The Easter Basket 500m 50x Goblet Squat 25x Push Ups 50x Box Jump 25x TTB 50x DU 25x Burpee 50x Lunges 25x Burpee 50x DU 25x TTB 50x Box Jump 25x Push Up 50x Goblet Squat 500m

WOD 3/23/16

March 22, 2016 by  
Filed under Workouts

1600m Run 21x HSPU 800m Run 18x HSPU 400m Run 15x HSPU 200m Run

WOD 3/16/16

March 15, 2016 by  
Filed under Workouts

800m Run or Row 10x HSPU 20x KBS 30x TTB 40x Overhead Walking Lunges 200m Run 40x Overhead Walking Lunges 30x TTB 20x KBS 10x HSPU

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