Saturday 6.2.16 WOD
Monday July 4th 8:30 & 9:30am WODs only **babysitting available at both times WOD Partner Up or Complete Solo “Coffey” For time: Run 800 meters 50 Back Squats, 135# 50 Bench press, 135# Run 800 meters 35 Back Squats, 135# 35 Bench press, 135# Run 800 meters 20 Back Squats, 135# 20 Bench press, 135# […]
Protected: Sunday 6.2.16 WOD NOTES
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Protected: Saturday 6.2.16 WOD NOTES
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Friday 7.1.16 WOD
Announcement Monday July 4th 8:30 & 9:30am WODs only Max Effort Upper WOD “Karabel” 10 Rounds for Time 3 Power Snatches (135,95) 15 Wallball Shots (20,14) “Karabel” is a combination of the benchmark WODs “Karen” and “Isabel“ $ Out 30-20-10 Assault Bike for Cals Unbroken Bench Press
Protected: Friday 7.1.16 WOD NOTES
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Thursday 6.30.16 WOD
Announcement Monday July 4th 8:30 & 9:30am WODs only Dynamic Effort Lower Strength Deadlift (15min EMOM, build to a moderate weight) Minutes 1-5: 7 Deadlifts Minutes 6-10: 5 Deadlifts Minutes 11-15: 3 Deadlifts WOD “Great White Glide” 12-9-6-3 Burpee Box Jumps (24,20,20,16) Squat Cleans (135,95,115,75) $ Out 100 Heavy Banded Standing Ab Crunches
Protected: Thursday 6.30.16 WOD NOTES
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Wednesday 6.29.16 WOD
Announcement Monday July 4th 8:30 & 9:30am WODs only WOD Bring a Friend Day! “Barbara” Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* **45min time cap $ Out 3 Rounds 20 Cals Assault Bike 20 Box Jumps (24,20)
Protected: Wednesday 6.29.16 WOD NOTES
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Tuesday 6.28.16 WOD
Dynamic Effort Upper Strength Shoulder Press (10×2 @ 70%, EMOM 35sec.) Strength Bent Over Row (10×2 @ 70% shoulder press, EMOM 35sec.) WOD “$ Out Connie” On the Minute for 24min Minute 1 – 12/10 Calorie Bike Minute 2 – 15 AbMat Sit-Ups Minute 3 – 40 Dubs (x2) Minute 4 – 15 KB Swings […]
