WOD BLOG

WOD Blog

Thursday, July 30, 2015

Thursday, July 30, 2015

SKILL 5 Rounds: :30 Strict HSPU :30 Rest :30 Strict Pull-Ups :30 Rest WOD 5 Rounds 3 Minutes per Round R...

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Wednesday, July 29, 2015

Wednesday, July 29, 2015

PARTNER WOD 400 Meter Run with Med Ball 20/14 100 Pull-Ups 100 Double Unders 100 Box Jumps 24/20 100 Alternati...

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Tuesday, July 28, 2015

Tuesday, July 28, 2015

XWOD Atlas Stone 1 - 1 - 1 - 1 Burpee Ring Touch 2 - 1 - 2 - 1 WOD 800 Meter Run, Then: 5 Rounds: 7 Toes-to...

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Monday, July 27, 2015

Monday, July 27, 2015

CROSSFIT TOTAL 1 Rep Max Back Squat Strict Press Deadlift...

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Saturday, July 25, 2015

Saturday, July 25, 2015

HERO WOD "Loredo" 6 Rounds: 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 Meter Run To learn more about U....

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Friday, July 24, 2015

Friday, July 24, 2015

HERO WOD "PK" 5 Rounds: 10 Back Squats 225/155 10 Deadlifts 275/185 400 Meter Sprint Rest 2:00 To learn more...

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Thursday, July 23, 2015

Thursday, July 23, 2015

XWOD Snatch High Pull 5 - 5 - 5 - 5 - 5 Kneeling PVC Snatch 2 - 1 - 2 - 1 - 2 WOD 30 Burpee Bar Muscle-Ups...

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Wednesday, July 22, 2015

Wednesday, July 22, 2015

STRENGTH Deadlift WOD 3 Rounds: 100 Double Unders 7 Hang Clean & Jerks 185/115 **Schedule Note: On Pionee...

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Tuesday, July 21, 2015

Tuesday, July 21, 2015

XWOD Pause Back Squat 4 - 4 - 4 - 4 Standing Box Jump 2 - 1 - 2 - 1 WOD 3 Rounds: 10 Snatches 95/65 200 Met...

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Monday, July 20, 2015

Monday, July 20, 2015

STRENGTH Strict Press WOD 1000 Meter Run 25 Power Cleans 115/80 25 Box Jump Overs 24/20 25 Chest-to-Bar Pul...

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Saturday, July 18, 2015

Saturday, July 18, 2015

STRENGTH Sled Push & Pull WOD "Christine" 3 Rounds: 500m Row 12 Deadlifts @150% of Body Weight 21 Box...

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Friday, July 17, 2015

Friday, July 17, 2015

STRENGTH Bench Press WOD 100 Overhead Squats 95/65 *Each break = 10 Toes-to-Bar...

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Thursday, July 16, 2015

Thursday, July 16, 2015

XWOD Good Mornings 7 x 2 @25% of 1RM Back Squat Vertical Leap 2-1-2-1-2-1-2 WOD AMRAP - 12 Minutes 3 Muscle...

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Wednesday, July 15, 2015

Wednesday, July 15, 2015

XWOD Strict Press 5-5-5-5 Wall Balls 2-1-2-1 WOD 4 Rounds: 5 Thrusters 95/65 10 Burpee Box Jumps 24/20 5 Thr...

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Tuesday, July 14, 2015

Tuesday, July 14, 2015

STRENGTH Back Squat WOD 5 Rounds: 8 Kettlebell Push Presses 53/35 (each hand) 100m Farmer Carry 53/35 (each...

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Monday, July 13, 2015

Monday, July 13, 2015

STRENGTH Max Height Box Jump WOD "Angie" 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats *Compare to...

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Saturday, July 11, 2015

Saturday, July 11, 2015

XWOD Split Jerk 2-2-2-2-2 Kneeling Split Jump 2-1-2-1-2 WOD AMRAP - 12 Minutes 15 Calorie Row 10 Ring Rows...

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Friday, July 10, 2015

Friday, July 10, 2015

STRENGTH Atlas Stones WOD 6 Rounds: 3 Hang Power Cleans 185/130 100 Meter Sprint *Rest exactly 60 seconds b...

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Thursday, July 9, 2015

Thursday, July 9, 2015

XWOD Front Squat 1-1-1-1-1-1 Shuttle Run 2-1-2-1-2-1 WOD 15-10-5 Push Press 115/80 Toes-to-Bar Ring Dips...

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Wednesday, July 8, 2015

Wednesday, July 8, 2015

STRENGTH Deadlift WOD 21-15-9 Burpees Kettlebell Swings 53/35 Double Unders...

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Tuesday, July 7, 2015

Tuesday, July 7, 2015

STRENGTH Bench Press WOD 400 Meter Run 20 Pull-Ups 400 Meter Run 20 Toes-To-Bar 400 Meter Run 20 Pull-Ups...

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Monday, July 6, 2015

Monday, July 6, 2015

STRENGTH Back Squat WOD 4 Rounds: 5 Power Snatches 135/95 7 Box Jumps 30/24 9 Ball Slams 20/15...

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New Shirts Have Arrived!

New Shirts Have Arrived!

  The new shirts are in and they look great! We'll run the charges for the pre-orders on Monday, or you can...

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Friday, July 3, 2015

Friday, July 3, 2015

XWOD Prowler Push 4 x 25 feet Knee Jump to Height WOD 5 x 500m Row Increase effort each round, ending with a...

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Thursday, July 2, 2015

Thursday, July 2, 2015

STRENGTH Bench Press WOD AMRAP - 5 Minutes 10 Toes-to-Bar 5 Burpee Box Jumps 24/20 -Rest- AMRAP - 5 Minute...

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Wednesday, July 1, 2015

Wednesday, July 1, 2015

**Reminder: Yoga is on hiatus in July. A WOD will be offered in its place at 6:30 p.m.  You're also welcome to han...

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Tuesday, June 30, 2015

Tuesday, June 30, 2015

WOD "Hotshots 19" 6 Rounds: 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-Ups 400m Run This workout i...

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Monday, June 29, 2015

Monday, June 29, 2015

STRENGTH Deadlift WOD 3 Rounds: 5 Deadlifts 315/205 10 Alternating Pistols 25/18 3 Bar Muscle-Ups...

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Friday, June 26, 2015

Friday, June 26, 2015

"Mary" AMRAP - 20 Minutes 5 Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups *Compare to 12/30/14...

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Thursday, June 25, 2015

Thursday, June 25, 2015

XWOD Pendlay Row 5-5-5-5-5 Muscle-Up 2-1-2-1-2 WOD 50-40-30-20-10 Double Unders Sit-Ups *Run 200m after ea...

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