Friday, August 29, 2014

Run 400m
Then:
6 rounds for time of:
5 Deadlifts
15 Medicine ball sit-ups
30 Double-unders
After 6th round, finish with:
500m Row

Aug 29 WOD Results

Aug 29 WOD Results

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Thursday, August 28, 2014

Every Minute on the Minute (EMOM) for 11 minutes:
1 Power clean
2 Front squat

Aug 28 WOD Results

Aug 28 WOD Results

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Wednesday, August 27, 2014

5 Rounds for time of:
5 Chest-to-bar pull-ups
15 Kettlebell swings
Run (to dumpster)

Aug 27 WOD Results

Aug 27 WOD Results

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Tuesday, August 26, 2014

Complete the following for time:
16-8-4-2 reps of:
Back squat (185/135)
Calorie row

Aug 26 WOD Results

Aug 26 WOD Results

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Monday, August 25, 2014

Happy Birthday, Marion! Let’s celebrate with a WOD!!

15 minute AMRAP of:
35′ Bear crawl
2 Overhead squats
4 Deficit HSPU
6 Burpee box jumps
8 Toes-to-bar
35 Double-unders

Aug 25 WOD Results

Aug 25 WOD Results

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Saturday & Sunday, Aug 23-24, 2014

Saturday
9:30 Team WOD
10:30 Open gym

Aug 23 WOD Results

Aug 23 WOD Results

Sunday
12pm – 3pm Open gym

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Friday, August 22, 2014

Happy Friday! Today is a surprise Benchmark WOD. Come in and have some fun!

Aug 22 WOD Results

Aug 22 WOD Results

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Thursday, August 21, 2014

1,000m Row for Time

WOD
3 rounds for time of:
25 Kettlebell swings
25 Wall balls
400m Run

Aug 21 WOD Results

Aug 21 WOD Results

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Wednesday, August 20, 2014

Strength
Back squat – 5-3-1 at 75%, 85%, 95%

WOD
15 minute AMRAP of:
3 Muscle-ups
12 Weighted lunges
24 Double-unders

Aug 20 WOD Results

Aug 20 WOD Results

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Tuesday, August 19, 2014

Strength
Snatch work!

WOD
12 minute ascending ladder of:
Overhead squats
Burpees over the bar

Aug 19 WOD Results

Aug 19 WOD Results

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