Month: August 2014

WOD – 9/1/2014

2 Person Team WOD 50 Burpees then, 100 Pull-Ups, every time you drop off the bar, run a 200m then, 50 Burpees *Only one person working at at time.  Both people must run a 200m.   Post scores to comments.  

WOD – 8/30/2014

SCHEDULE UPDATE:  SUNDAY WE ARE CLOSED AND MONDAY WE WILL HAVE ONE CLASS AT 10AM! WOD “DT” In honor of USAF SSft Timothy P. Davis, 28, who was killed on February 20, 2009, supporting operations in the OEF when his vehicle was struck by an IED.   5 Rounds for Time: 12 Deadlifts 9 Hang …
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WOD – 8/29/2014

STRENGTH Snatch Balance + Overhead Squat – 12 minutes to go as heavy as possible.  Compare to 8/5/2014. WOD For Time: 800m 115/75lb Snatch x 30 800m   Post scores to comments.

WOD – 8/28/2014

STRENGTH Push Press – 12 Minutes to a 3RM, then 3×3 @90% Do 3-4 sets Strict Pull-Ups (palms facing away) WOD 50-40-30-20-10 Push-Ups Double-Unders   Post scores to comments.  

WOD – 8/26/2014

SHOULDER PREHAB 3 Rds, Not for Time: Band Pull-Aparts x 15-20 Scap Push-Ups x 15-20 WOD 5 Rounds for Time: 400m 15 Box Jumps 24/20″ 15 Kettlebell Swings 24/20″   Post times to comments.


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