Category Archives: WOD

doubleunder-6229

032317

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Will we see dumbbell thrusters for 17.5? Tune in Thursday at 8pm for the final Open Announcement! 4-5 Rounds for time of: 20 DU/30 SU 12 Burpee to a plate...
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032217

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Happy Birthday Katherine!! Every 5 minutes for 20 minutes: 5 Power clean (105/75, 85/55, 65/45) 10 S2O (105/75, 85/55, 65/45) 15 Calorie AB / Calorie Row 20 V-Ups Record Time...
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IMG_2907

032017

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Happy Birthday Mike Lynch! A) Front Squat 5-5-3-3-1-1 14 minutes. B) 1 minute max rep Barbell Thruster (95/65, 65/45) 1 minute max rep DU/SU Rest 1 minute 1 minute max…

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031817

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Happy Birthday Coach Heather! Every 5 minutes for 20 minutes: 15 Pullup 400m Run Max Burpee box over in remaining time (20″”) Mobility: 1 minute Child’s pose 1 minute Lying…

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HBDMike

031617

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Tune in Thursday at 8pm for Open Announcement 17.4! Happy Birthday Mike Kulas! Partner WOD, 20 minute AMRAP of: 10 Man-maker (25/15#) 20 Slamball (20/15#) 30 Abmat sit-up 4 Sled...
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muadam

031417

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Stay tuned to Facebook for potential class cancellations due to inclement weather! A) EMOM x 5 3-6 Ring Muscle-up or 6-12 Ring Dip B) 3 rounds for time of: 9...
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hspu

031317

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A) 2 Squat Clean Thruster Build to a heavy double over the course of 8 minutes. B) For time: 20/15 Calorie row 50 DU/75 SU 30 Pistol alternating legs or...
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dodgeball

031117

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A) Every 2 minutes for 12 minutes (6 sets) 2-3 Front Squat @ 75-80% B) 20 minute AMRAP of: 7 Hang power clean (135/95 or ~55% of 1RM) 14 Burpee...
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