WOD BLOG

WOD Blog

Tuesday, April 28, 2015

Tuesday, April 28, 2015

STRENGTH Split Jerk WOD 100 Double Unders 400m Run 50 Double Unders 200m Run 25 Double Unders 100m Run 5...

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Monday, April 27, 2015

Monday, April 27, 2015

STRENGTH Back Squat MASTERS QUALIFIER WOD #1 AMRAP - 5 Minutes 5 Muscle-Ups 10 Cleans (Squat, Power or Muscl...

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Saturday, April 25, 2015

Saturday, April 25, 2015

STRENGTH Back Squat WOD It's Leaderboard Make-Up Day!  This is your chance to make-up any Girl or Hero WOD...

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Friday, April 24, 2015

Friday, April 24, 2015

STRENGTH Deadlift PARTNER WOD AMRAP - 10 Minutes P1: 200m Run with Sandbag P2: 1 Rope Climb and AMRAP Power...

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Thursday, April 23, 2015

Thursday, April 23, 2015

FIGHT GONE BAD 3 Rounds 1 Minute: Wall Ball Shots 20/14 1 Minute: Sumo Deadlift High Pulls 75/55 1 Minute: Box...

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Wednesday, April 22, 2015

Wednesday, April 22, 2015

STRENGTH Back Squat WOD There's no Met Con today. We have a big set of Back Squats, followed by Pull-Up work...

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Tuesday, April 22, 2015

Tuesday, April 22, 2015

XWOD Strict Press 3-3-3-3-3 Muscle-Up 2-1-2-1-2 WOD 8 Rounds: In 90 Seconds- 200m Sprint, then AMRAP Odd...

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Monday, April 20, 2015

Monday, April 20, 2015

STRENGTH Back Squat WOD AMRAP - 7 Minutes 3 - 6 - 9 - 12 - 15 - etc. Hang Power Cleans 95/65 Lateral Burpee...

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Friday, April 17, 2015

Friday, April 17, 2015

STRENGTH Bench Press WOD 100 Double Unders 7 Thrusters 95/65 30 Sit-Ups 7 Thrusters 95/65 30 Box Jumps...

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Thursday, April 16, 2015

Thursday, April 16, 2015

STRENGTH Back Squat WOD 500 Meter Row 50 Walking Lunges 45/35 500 Meter Row 40 Walking Lunges 45/35 500 Me...

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Wednesday, April 15, 2015

Wednesday, April 15, 2015

STRENGTH Complex: Hang Clean + Clean + Front Squat + Split Jerk HERO WOD "JT" 21 - 15 - 9 Handstand Push-Up...

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Tuesday, April 14, 2015

Tuesday, April 14, 2015

STRENGTH Push Jerk WOD AMRAP - 10 Minutes 10 Push Presses 95/65 20 Wall Balls 20/14 CASHOUT 20 Kettlebel...

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Monday, April 13, 2015

Monday, April 13, 2015

STRENGTH Back Squat WOD "Nancy" 5 Rounds: 400 Meter Run 15 Overhead Squats 95/65 *Compare to 5/7/2014...

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Friday, April 10, 2015

Friday, April 10, 2015

STRENGTH Power Clean WOD 10 - 8 - 6 - 4 - 2 Power Cleans @75% 50m Farmer Carry 70/53 after each set 2 Minu...

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Thursday, April 9, 2015

Thursday, April 9, 2015

WOD AMRAP - 10 Minutes 15 Deadlifts 225/155 15 Box Jumps 24/20 10 Kettlebell Snatches 53/35 (5 each arm) - Res...

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Wednesday, April 8, 2015

Wednesday, April 8, 2015

*Join us for yoga at 6:30 p.m. on Wednesdays* STRENGTH XWOD Back Squat 2-2-2-2-2-2 @80% Running Box Jum...

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Tuesday, April 7, 2015

Tuesday, April 7, 2015

STRENGTH Strict Press WOD AMRAP - 20 Minutes 400m Run 5(M) / 3(W) Muscle-Ups...

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Monday, April 6, 2015

Monday, April 6, 2015

STRENGTH Find a 1 Rep Max Back Squat SKILL Find Max Unbroken Strict Pull-Ups Monday is a testing day and yo...

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Friday, April 3, 2015

Friday, April 3, 2015

HERO WOD "Crain" 2 Rounds: 34 Push-Ups 50-yard Sprint 34 Deadlifts 135/95 50-yard Sprint 34 Box Jumps 24/20...

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Thursday, April 2, 2015

Thursday, April 2, 2015

STRENGTH Bench Press WOD 6 Rounds: Max Unbroken Push Press @ 70% of Body Weight 10 Ring Rows Rest 60 second...

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Wednesday, April 1, 2015

Wednesday, April 1, 2015

PARTNER WOD In teams of two, move 15,000 lbs from Ground-to-Overhead *Join us for yoga at 6:30 p.m. on Wednesda...

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Tuesday, March 31, 2015

Tuesday, March 31, 2015

STRENGTH Back Squat WOD 6 Rope Climbs 400m Run 4 Rope Climbs 200m Run 2 Rope Climbs 100m Run 1 Rope Cli...

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Monday, March 30, 2015

Monday, March 30, 2015

STRENGTH XWOD Strict Press 4-4-4-4 @90% Tire Flip 2-1-2-1 WOD AMRAP - 12 Minutes 6 C2B Pull-Ups 6 Box Jumps...

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Friday, March 27, 2015

Friday, March 27, 2015

OPEN WOD 15.5 For Time: 27 - 21 - 15 - 9 Row for Calories Thrusters 95/65  For scaling options and movement s...

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Thursday, March 26, 2015

Thursday, March 26, 2015

STRENGTH Time Trial: 200 Meter Sprint Earlier this month 95 year old Charles Eugster set a new age group world r...

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Wednesday, March 25, 2015

Wednesday, March 25, 2015

STRENGTH Overhead Squat WOD 5 Rounds: 3 Bar Muscle-Ups 100 Meter Run with a Sandbag *Join us for yoga at...

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Tuesday, March 24, 2015

Tuesday, March 24, 2015

STRENGTH Push Press 20 Minutes to Establish a 1 Rep Max WOD 10 Rounds/ 1 Minute per Round 10 WBS 20/14 AMRA...

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Monday, March 23, 2015

Monday, March 23, 2015

STRENGTH XWOD Deadlift 4-4-4-4-4 Run, Jump & Reach 2-1-2-1-2 WOD AMRAP - 5 Minutes 5 Thrusters 95/65 5...

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Friday, March 20, 2015

Friday, March 20, 2015

OPEN WOD 15.4 AMRAP - 8 Minutes 3 Handstand Push-Ups 3 Cleans 185/125 6 Handstand Push-Ups 3 Cleans 185/125...

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Thursday, March 19, 2015

Thursday, March 19, 2015

SKILL Atlas Stone Skill Work Bring a shirt with long sleeves to protect your arms & shoulders WOD Row 100...

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