Category Archives: WOD

12/13/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY   Want Ur Ex Back Quotes December “COOL“ Board ***Make some goals for yourself for December – Rachel – 200# Back Squat – Courtney – 265# Deadlift – Sonny – 1st Bar Muscle … Continue reading

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12/12/18

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD 3 Rounds For Time of: 500m Row 3 x 20m Shuttle Run 15 Burpees 3 x 20m Shuttle Run Bonus Challenge: 10 Minute Squat Test *If 10 Minutes is too much try 3 or … Continue reading

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12/11/18

*RESERVE YOUR SPOT TODAY’S CLASS. Every Minute On the Minute Complete 1 Hang Squat Snatch for 11 Sets Then……. Black/Blue/Grey WOD 4 Rounds For Time of: 30 Double Unders (10 DU’s) (60 Singles) 15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) … Continue reading

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12/10/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 5 Rep Max Deadlift Then……. Black/Blue/Grey WOD “Kady’s B-Day WOD” 12 Rounds For Time: 10 Yard Handstand Walk (10 Feet) (60 feet Bear Crawl) 12 Pistols (Assisted) (24 Squats) *Partition 31 Bar Muscle … Continue reading

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12/7/18

*RESERVE YOUR SPOT TODAY’S CLASS. OPEN GYM SUNDAY 12/9 10-11AM Work up to a 1 Rep Max Clean & Jerk Then……. Black/Blue/Grey WOD For Time: 10 Bar-Facing Burpees 10 Clean & Jerks (135/85) 10 Bar-Facing Burpees 10 Clean & Jerks (165/105) … Continue reading

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12/6/18

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY December “COOL“ Board ***Make some goals for yourself for December – Rachel – 200# Back Squat – Courtney – 265# Deadlift – Sonny – 1st Bar Muscle Up! – Jason W. – 1st … Continue reading

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12/5/18

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 10 Rep Max DBell Bench Press Then….. Black/Blue/Grey WOD For Time: 5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5 KB Swings (53/35) (35/26) … Continue reading

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12/4/18

*RESERVE YOUR SPOT TODAY’S CLASS.   Black/Blue/Grey WOD “Pacer Test” Or….. 5 Rounds For Time of: 15/10 Calorie Bike or 20/15 Calorie Row 10 DBell Clean & Jerks (50/35)   November “COOL” Board ***Make some goals for yourself for November – Rachel – … Continue reading

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