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WODs and Latest News

  • WOD- 4/28/15

    4/28/15 Strength/ WOD Complete the following for time: 21-15-9-6-3 Pull-ups (15-12-9-6-3 if strict) Strict HSPU/Dips (MUST BE FULL RANGE) Weighted […]

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  • WOD-4/27/15

    4/27/15 Strength SG Front squat build to 5rm 25 reps @ 5rm AFAP OG (optional) 5rm front squat from rack […]

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  • WOD- 4/25/15

    4/25/15 WOD 1 (As a team of 2…) 6 mins for each team member to establish 1rm in 1 squat […]

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  • 4/24/15

    4/24/15 Strength 1 1/4 back squat (strive to be EXTRA upright) build in sets of 5 (Focus on quality and […]

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  • WOD- 4/23/15

    4/23/15 Conditioning/WOD 4 Rounds (one person goes through the whole thing then next partner) (4 Minutes per round) 300m Row […]

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  • WOD-4/22/15

    4/22/15 Strength OG Build in complex: Snatch pull+ hang snatch + 5 second paused OHS SG AMRAP of: DB bench […]

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  • 4/21/15

    4/21/15 Strength Build to 3rm front squat on 31X0 Complete 20 DU between jumps 25 reps at that weight (for […]

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  • WOD-4/20/15

    4/20/15 WOD AMRAP 26:20 26 burpees 2 rope climbs 26 thrusters (95/65) 2 laps (800m run) 26 cal row 2 […]

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  • WOD- 4/18/15

    4/18/15 WOD For Time: 800m Run 80 Wall-Ball 600m Run 60 Hang Power Cleans (95/65) 400m Run 40 T2B (weighted […]

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  • WOD- 4/17/15

    4/17/15 Strength OG Build to a heavy set of: 3 Cleans + 2 Hang Cleans + 1 Jerk IN between […]

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