Category Archives: Videos

12/20/23

Black/Blue/Grey WOD “The Bear” 3 Rounds For Time of: 40/30 Calorie Row 40m KB Bear Crawl (53/35) (35/26) (26/18) (18/10 DB) (Bear Crawl) December “Cool” Board ***Make some goals for yourself for December

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12/18/23

Black/Blue/Grey WOD “12 Days of Christmas“ Done like the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, … 1 Power Snatch (95/65) 2 Ring Dips 3 Burpees 4 Pull-Ups 5 Toes-to-Bar 6 Push Ups 7 Air Squats 8 Jumping Lunges 9 Box Jumps … Continue reading

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12/15/23

Every 3 Minutes Complete 4 Pause Front Squats for 5 Sets *3 Second Pause in Bottom of Squat, No Bouncing out of the bottom of squat today *Please Share the Racks Then….. Black/Blue/Grey WOD “Walk Walk Walk” For Time: 5 Wall … Continue reading

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12/11/23

Black/Blue/Grey WOD “Damned If You Don’t“ 6 Rounds For Time of: 10 Snatches/Clean & Jerks (95/65) (75/55) (55/35) *Rounds 1 – 3 Snatches, Rounds 4 – 6 Clean & Jerks *REST 1 Minute Between Rounds *After Each Round ADD (20/10#) (10/5#) … Continue reading

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12/8/23

Every 3 Minutes Complete 3 Pause Overhead Squats for 5 Sets *3 Second Pause in Bottom of Squat, NO Bouncing out of bottom today *Please share the Racks Then…. Black/Blue/Grey WOD “Harry, I Reached the Top!” As Many Rounds As Possible … Continue reading

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12/5/23

Black/Blue/Grey WOD “Chaos” 5 Rounds For Time of: 20/15 Calorie Row 40m Sandbag Carry (150/100) 2 Minute REST 3 Rounds For Time of: 15 DBell Bench Press (70/40) 1 Minute Hang From PU Bar December “Cool” Board ***Make some goals for yourself … Continue reading

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11/22/23

Black/Blue/Grey WOD “Spracklin” 1o Rounds For Time of: 10/7 Calorie Row 10 WallBalls, Girls to 9′ (20/14) 1 Squat Clean (Heavy) *Every 3:00 (including 0:00) you must complete 15 GHD Sit-Ups *After 15 Sit-Ups at 12:00, no more sit-ups November “Cool“ … Continue reading

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11/14/23

Black/Blue/Grey WOD “Whiskey” For Time: 30/20 Calorie Bike 30 Clean & Jerks (155/105) (115/75) (75/45) (45/35) 300′ Sled Push (2/1 Plates) (1/0 Plates) November “Cool“ Board ***Make some goals for yourself for November

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