Category Archives: WOD

1/21/20

Black/Blue/Grey WOD For Total Reps: As Many Reps As Possible in 4 Minutes of: 4 Shoulders-to-Overhead (95/65) 8 Box Jumps (24/20) 12 Ab-Mat Sit-Ups REST 2 Minutes As Many Reps As Possible in 4 Minutes of: 4 Shoulders-to-Overhead (115/75) 8 Box … Continue reading

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1/20/20

Work up to a 1 Rep Max Power Snatch Then…… Black/Blue/Grey WOD 5 Rounds For Time of:7/5 Ring Muscle-Ups 35 Air Squats *20 Minute Time Cap January “Cool” Board***Make some goals for yourself for January – Austin – 400# Back Squat … Continue reading

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1/17/20

CLASSES CANCELLED THE REST OF DAY (NOON AND EVENING CLASSES) OPEN GYM SUNDAY 10-11AM Every 3 Minutes Complete 5 Deadlifts for 5 Sets Then…… Black/Blue/Grey WOD For Time: 25 – 20 – 15 – 10 – 5 Chest-to-Bar Pull-Ups GHD Sit-Ups … Continue reading

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1/15/20

Every 30 Seconds Complete 1 Turkish Get-Up for 10 Minutes, Alternating Arms Then…… Black/Blue/Grey WOD 4 Rounds For Time of: 15 KB Swings (70/53) 15 Burpees (2 Hand Touch High/Low PU Bar) 60 Double Unders January “Cool” Board ***Make some goals … Continue reading

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1/14/20

Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 2 Rope Climbs 10 Power Cleans (155/105) 10 Handstand Push Ups January “Cool” Board ***Make some goals for yourself for January – Austin – 400# Back Squat – Dan G. … Continue reading

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1/13/19

Every 2:30 Complete 5 Strict Shoulder Press for 5 Sets *No Racks, weight comes from the floor Then……. Black/Blue/Grey WOD For Time: 500m Row 50 WallBalls, girls to 9′ (20/14) (14/10) (10/6) 400m Row 40 WallBalls 300m Row 30 WallBalls 200m … Continue reading

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1/10/20

HOLIDAY PARTY 1/11 6PM OPEN GYM SUNDAY 10-11AM Work up to a 1 Rep Max Front Squat*Please share the racks Then……. Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 3/2 Bar Muscle-Ups 6 Deadlifts (225/155) 12 Box Jumps … Continue reading

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1/8/20

HOLIDAY PARTY 1/11 6PM Work up to a 10 Rep Max DBell Bench Press Then……. Black/Blue/Grey WOD “Annie” For Time: 50 – 40 – 30 – 20 – 10 Double Unders Ab-Mat Sit-Ups January “Cool” Board***Make some goals for yourself for … Continue reading

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