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WODs and Latest News

  • WOD 4-30-16

    WOD AMRAP 30 Teams of 2 30 Squat Cleans (95/65) 30 Push Ups 800m Run

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  • WOD 4-29-16

    Deadlift Waves 3 Sets of 5-3-1 building in each set Ex) 135(5)-185(3)-225(1) 155(5)-205(3)-255(1) 185(5)-235(3)-275(1) WOD For Time: 125 Wall Balls […]

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  • WOD 4-28-16

    Skill EMOM x 10 Odd: :30 DU or TU Even: :30 HSPU progressions WOD EMOM x 16 (:40on :20 off) […]

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  • WOD 4-27-16

    Strength: Press: 5×5 @ 32×1 WOD “Rowing Helen” Teams of 2 AMRAP 14 Row 800m (200m increments) 42 KBS (53/35) […]

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  • WOD 4-26-16

    OG: High Hang Snatch + Hang Snatch + Snatch + OHS SG: Power Snatch – 5 Weighted Box Jump (light […]

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  • WOD 4-25-16

    Strength: Back Squat 7×4 @30×1 WOD AMRAP 10 20 Deadlifts (115/75) 15 STO 10 TTB

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  • WOD 4-23-16

    WOD Team Kelly 5 RFT 400m Run w/ wallball 60 Box Jumps (24/20) 60 Wall Balls (20/14)  

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  • WOD 4-22-16

    Skill EMOM x 8 Odd: 8 Strict Pull Ups (rx+ 3 strict MU) Even: Max L-Sit on Pull Up bar […]

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  • WOD 4-21-16

    Deadlift Waves 3 Sets of 5-3-1 building in each set Ex) 135(5)-185(3)-225(1) 155(5)-205(3)-255(1) 185(5)-235(3)-275(1) WOD 3 RFT 15 TTB 30 […]

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  • WOD 4-20-16

    OG: Squat Sntach x2 + OHS x2 SG: Power Snatch – 5 1/2 kneeling SA KB Press – 5 Goblet […]

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