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Friday 8/29/2014 - group Wod

8/29/2014

0 Comments

 
WOD
   6000 Meter R - O - W


Come in and get your row on... Regular times.... First come first serve on the rower!!!!
0 Comments

Thursday 8/28/2014 - group wod

8/28/2014

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SKILL WORK
Kipping, Handstands, Walking Handstands, Kipping H/S Push ups, Muscle ups, Bar Muscle ups.....  Whatever else you/we want/need to practice... Lets take 20-30 Minutes.....


WOD-    LYNNE
   Bench (Body weight) Max reps
   Pull ups Max Reps
5 Rounds (Max Reps.... Add them all together)
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wednesday 8/27/14 - group wod

8/27/2014

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STRENGTH 
   Power Cleans 7 - 7 - 5 - 5 -3 


WOD
   400 Meter R-U-N
   30 Box Jumps (24/20)
   30 Wall Balls (20/14)
4 Rounds
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tuesday 8/26/14 - group wod

8/26/2014

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**************************************************
REMEMBER... SCHEDULE CHANGE TODAY ONLY....
Group Wods at:
    6:45 am 
   12:00 pm
   6:30 pm
   7:45pm

**************************************************

STRENGTH

   Front Squats 10 - 7 - 7 - 5 - 5 - 3 

WOD
   10 Deadlifts (Body Weight)
   10 KB Swings (53/35) ..... 70 for Rob, Paul, Scotty B and Scott G :) 53 for Ashley :) 
   10 Burpee Pull Ups

5 Rounds
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monday 8/25/14 - group wod

8/25/2014

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STRENGTH 
   OH Squats  10 - 7 - 7 - 5 - 5 - 3


WOD - Tabata (20 seconds on / 10 seconds rest for 8 rounds)
  - Tabata Push ups
  - Tabata Pull ups
   - Tabata Squats
   - Tabata Sit ups
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friday 8/22/14 - group wod POSTED AGAIN!

8/22/2014

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STRENGTH
 Snatches  10 - 7 - 7 - 5 - 5 - 3


WOD
   7 Thrusters (115/75)
   14 KB Swings (53/35)
AMRAP 12 Minutes
0 Comments

thursday 8/21/04 - group wod

8/21/2014

1 Comment

 
STRENGTH
   Deadlift 12 - 7 - 7 - 5 - 5 - 3


WOD - ANNIE
   Double Unders (sub with 1/2 burpees)
   Sit ups  (Real Bad asses may try holding a medball or doing T2Bar) :)
50, 40, 30, 20, 10

1 Comment

Wednesday 8/20/2014 - group wod

8/20/2014

1 Comment

 
WOD
   Start with an 800 Meter Run
************************
Then 4 Rounds of: 
   10 Bentover Rows (135/95)

   10 Ground to OH (135/95)
   15 Box Jumps
   200 Meter Run
*************************
Finish with 1 more 800 Meter Run
1 Comment

tuesday 8/19/14 - group wod

8/19/2014

0 Comments

 
STRENGTH
   Bench 12 - 7 - 7 - 5 - 5 - 3


WOD
   6 Muscle Ups
   8 Cleans (155/105)
   60 Feet of Walking Lunges (45/25 OH)
4 Rounds NOT FOR TIME
0 Comments

Monday 8/18/2014 - group wod

8/18/2014

0 Comments

 
WOD
   800 Meter R - O - W
   800 Meter R - U - N 
4 Rounds 
0 Comments
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US