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WODs

  • Thursday 8-8-13

    By Jen | In WOD | on August 8, 2013

    Find your 1 rep max on Strict Press. This value will be used for the next strength cycle. Cash out Coach’s choice!

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  • Wednesday 8-7-13 WOD

    By Tim | In WOD | on August 7, 2013

    Happy Birthday Kristin Roy LaBaugh! Snatch 5×1 @ 85% 2×2 @ 75% Conditioning WOD EMOTM 16 min Odd minutes – 3 Snatches Even minutes – 3 Muscle ups *Athlete chooses snatch weight. Sub for muscle ups is 6 pull ups/6 dips.

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  • Tuesday 8-6-13 WOD

    By Tim | In WOD | on August 6, 2013

    800m Run 25 toes to bar 25 OH walking lunge 25 Kettlebell swings 1000m Row

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  • 08/05/2013- Monday

    By Tim | In WOD | on August 5, 2013

    Monday 8-5-13 WOD Find a 1 rep max on your back squat. This value will be used for our next strength cycle. Crease of hip must be below the knee in order for the rep to count unless you are physically limited. Cash out 3×10 GHD sit ups Sub is 3×10 weighted sit ups   […]

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  • Friday 08/01/2013

    By Tim | In WOD | on August 1, 2013

      “Time to find a partner for the annual 31 Heroes WOD! We will be participating on Saturday August 3 at WECF. There will be 2 time slots available, 8 and 9:30am. Please click on the link below to register for this event. Registering through the link below does not take the place of signing up […]

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  • Thursday 8-1-13

    By Jen | In WOD | on July 31, 2013

    AMRAP 15 min 20 Double unders 15 Air squats 10 Push ups

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  • Wednesday 7-31-13

    By Jen | In WOD | on July 30, 2013

    Hang squat cleans 2-2-2-2-2 Skill work Muscle ups/pull ups

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  • Tuesday 07/30/2013

    By Tim | In WOD | on July 29, 2013

    Weighted Good mornings 3x 5 Conditioning AMRAP 12 min 2 Deadlifts 235/165 2 Toes to bar 200m run 4 Deadlifts 4 Toes to bar 200m run *Continue to increase deadlifts and toes to bar by 2 reps until 12 min have expired.

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  • Monday 07/29/2013

    By Tim | In WOD | on July 29, 2013

    Skill Push up/HSPU Strength Strict press 3 x 4 Push press 3×4 Conditioning WOD 5 Rounds for time 10 Kettlebell swings *Athlete chooses weight 10 Burpees “Time to find a partner for the annual 31 Heroes WOD! We will be participating on Saturday August 3 at WECF. There will be 2 time slots available, 8 and […]

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  • Friday 7-26-13

    By Jen | In WOD | on July 26, 2013

    Happy Birthday Chris Moale and Khepri! Congratulations to Mary Baltimore for getting her first unassisted pull up this morning! Make up a missed WOD/Open gym

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