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friday 1/31/2013 - Group WOD

1/31/2014

1 Comment

 
Warm up and Stretch

WOD - "CINDY XXX"

10 Pull ups
20 Push ups 
30 squats
15 Pull ups
30 Push ups
45 Squats
20 Pull Ups
40 Push Ups
60 Squats
25 Pull ups
50 Push ups
75 Squats
30 Pull ups
60 Push ups
90 Squats

1 (ONE) ROUND
1 Comment

thursday 1/30/14 - group wod

1/30/2014

0 Comments

 
warm up and stretch


STRENGTH: 
   Front Squats 10 - 5 - 5 - 5 - 3  - 3


WOD
   2000 Meter Row
   50 Wall Balls (20/14)
   1000 Meter Row
   35 Wall Balls (20/14)
    500 Meter Row (20/14)
   20 Wall Balls
0 Comments

wednesday Jan 29, 2014 - Group wod

1/29/2014

0 Comments

 
Warm up 


WOD 
Spend 1 minute at each of the following stations and perform MAX REPS
   Clean and Jerk (95/65)
   Box Jumps (30" box)
   Sumo DL High Pull (95/65)
   Burpees
   Pull ups
3 Rounds

Perform an 800 Meter run at the end.
0 Comments

tuesday jan 28 - group wod

1/28/2014

0 Comments

 
Warm up 


STRENGTH:
    Deadlift 5 - 5 - 5 - 3 - 3

WOD
   20 Double Unders
   2 Trips up the Rope (Substitute 1 trip up the rope with 5 Box Jumps and 5 Pull ups)
   5 H/S Push ups
5 ROUNDS
0 Comments

monday 1/27 - group wod

1/27/2014

2 Comments

 
Warm up

STRENGTH: 
   BENCH 5 - 5 - 5 - 3 - 3

WOD - Killer KB Routine
   10 KB Snatch (left)
   10 KB Snatch (right)
   20 Figure 8s
   20 Around the World
   20 One Hand Swings and exchange hands
   10 Two Hand KB Swings
   10 KB Squats
5 Rounds

DEMO I meant to get up yesterday!
2 Comments

friday 1/24/14 - group wod

1/24/2014

1 Comment

 
You knew it was  a ROW DAY....


6500 METER ROW
Picture
1 Comment

thursday 1/23 - group wod

1/23/2014

0 Comments

 
Warm up and Stretch

STRENGTH: 
   OH Squats 5 - 5 - 5 - 3 - 3

WOD 
   8 Shoulders to Overhead (115/75)
   10 Pistol Squats (5 each leg)
10 Rounds
Picture
0 Comments

wednesday jan 22 - Group wod

1/22/2014

1 Comment

 
Warm up and Stretch

WOD
   30 Power Cleans (135/95)
   1 Mile Run
   10 Trips up the rope  (Substitute 7 Pull ups for 1 rope climb... ie 70 pullups = 10 rope climbs)
   1 Mile Run
   100 Squats
1 ROUND
Picture
1 Comment

tuesday jan 21 - group wod

1/21/2014

0 Comments

 
Warm up and Stretch

STRENGTH: 
   BENCH 5 - 5 - 5 - 3 - 3 

WOD
   10 Deadlifts (245/155)
    10 KB Swings (70/53)
    400 Meter Run
4 Rounds

Picture
0 Comments

monday jan 20 - group wod

1/20/2014

0 Comments

 
warm up and stretch

STRENGTH
   Sumo Deadlift High Pull
                  5 - 5 - 5 - 3 - 3

WOD
   Burpee Tuck Knees
   Pull Ups
   Sit Ups
21, 15, 9
Picture
0 Comments
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
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  • Contact US