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WODs and Latest News

  • WOD- 10/24/14

    10/24/14 WOD With a TEAM OF 3….. Row 8K After each 250m Turn complete the following based on your pace: […]

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  • WOD- 10/23/14

    10/23/14 Strength OTM x 12 Even: 5 Reps of a deadlift (building each minute) start around 50-65% Odd: BW Pressing […]

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  • WOD- 10/22/14

    10/22/14 Strength Strength Group A1. KB Walking Lunge x 20 yards A2. (Weighted) Deadbug x5/ EA A3. Ring Row w/ […]

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  • WOD- 10/21/14

    10/21/14 Strength A1. Strict Pull-up variation x 5-7 A2. Push Press x 5 (from the floor) (sub 1/2 kneeling KB […]

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  • WOD- 10/20/14

    10/20/14 Testing Retest of shoulder mobility/stability screens Strength Front Squat… A. Build to 2 RM on a 51X0 Tempo B. […]

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  • WOD- 10/18/14

    10/18/14 WOD For Time: “Cardiovascular Exercise” Buy-In… 60 Yards of a double KB front rack walking lunge (yellows/whites… Add 40 […]

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  • WOD- 10/17/14

    10/17/14 Strength  Deadlift 2’s ladder…. Women start at either 65 or 95 and jump by 10#s aproximately OTM Men at […]

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  • WOD- 10/16/14

    10/16/14 Strength SG A1. DB Bench Press (40X0 Tempo) x 5-7 A2. 1 Arm Kb Squat x 10/EA (HEAVY) A3. […]

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  • WOD- 10/15/14

      10/15/14 WOD It’s been a while…But its back, and more vicious than ever!!!  RED FLAG DAY  With a partner…. […]

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  • WOD- 10/14/14

    10/14/14 Strength SG A1. 1 Arm Farmers Walk x40/ea A2. Med Ball Slam x 30 A3.  DB 1/2 Kneeling Press […]

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