Category Archives: WOD

4/26/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY April “COOL” Board ***Make some goals for yourself for April – Troy – 1st Bar Muscle Up! – Chris M. – 285# Squat Clean – Ben N. – 100# Deadlift – Heather – … Continue reading

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4/25/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute Complete 1 Pause Front Squat for 11 Sets *Does Not have to be a long pause, but must come to a dead stop at the bottom and no bouncing out … Continue reading

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4/24/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD 4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans (245/170)  Time cap: 15 minutes April “COOL” Board ***Make some goals for yourself for April – Troy – 1st Bar Muscle Up! – Chris … Continue reading

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4/23/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Split Jerk *Please share the racks Then….. Black/Blue/Grey WOD For Time: 50 wall-ball shots, girls to 9′ (20/14) (14/10) (10/6) 100 double-unders (50 DU’s) (200 Singles) (100 Singles) 50-ft. handstand … Continue reading

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4/20/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 1 Rep Max Squat Clean Then….. Black/Blue/Grey WOD For Time: 4 Thrusters (135/95) (115/75) (95/65) (65/45) 1 Rope Climb (1 Rope Climb) (4 Progressions) 8 Thrusters 2 Rope Climbs (1 Rope Climb) … Continue reading

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4/19/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY April “COOL” Board ***Make some goals for yourself for April – Troy – 1st Bar Muscle Up! – Chris M. – 285# Squat Clean – Ben N. – 100# Deadlift – Heather – … Continue reading

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4/18/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD Complete any/all challenges in any order you want: #1 For Time: Burpee  5 Hurdle Jumps Burpee 5 Hurdle Jumps #2 For Time: 4 Ground-to-Shoulder with Stone 160′ Sled Push (2/1 plates) 160′ Farmers Carry  … Continue reading

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4/17/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD For Time: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Clean & Jerks (155/105) (135/85) (115/75) (95/65) (65/45) *1 Round of Cindy After … Continue reading

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