Home / W.O.D. (Page 147)

  • 04-25-2013 Thursday Workout

    The Thursday repeat WOD is our row sprint and back squat WOD! All will partner up on this workout so measured rests are sure to happen. Looking forward to seeing… Continue reading

  • 04/24/13 WOD

    A repeat of Valentine’s Day Partner WOD! Warmup 15 Jumping jacks 10 Squats 5 pushups x 2 Skill/Strength Push Press technique practice – work up to WOD weight Workout WOD… Continue reading

  • 04.23.13 WOD Tuesday

    We are taking this week to repeat workouts from previous months…Tuesday WOD is originally from Jan 29th.  You can check your score at SocialWOD to see what your goals should… Continue reading

  • 04-22-2013 Monday Workout & Open House Thank you

    Quick note of thanks to everyone who came to our Open House this weekend. We had somewhere around 150 people in and out of the gym for the day with… Continue reading

  • 04-19-2013 Friday Workout

    Warmup 20 Jumping Jacks 20 Situps 20 Squats Stretch 400m Run Stretch 20 Squats 20 Situps 20 Jumping Jacks   Mini WOD/Time Trial 1 1000m Row For Time   Skill/Strength… Continue reading

  • 04-18-2013 Thursday WOD

    WARM UP 25 mt climbers 25 bicycle crunches WOD sprints 10 AFTER PARTY Tabata Hell sit ups, bicycle crunches, v-sits and Mt Climbers    

  • 04-17-2013 Wednesday Workout

    Warmup “Dynamic Warmup” Frankenstein Walk High Knees Butt Kickers Over the Fence Under the Fence Duck Walk x 2 Rds Skill/Strength 5×5 Deadlift Workout 10 Walking Lunges (R+L=1) 20 Pullups… Continue reading

  • 04-16-2013 Tuesday Workout

    Warmup 5 Pullups 10 Pushups 15 Squats 20 Situps x 5 Rds/Until Coach Calls It Skill/Strength 3 Sets of 5 Power Cleans 55%, 65%, 75% of 1RM Workout 200m Run… Continue reading

  • 04-14-13 Monday WOD

    Warm Up Amundson Skill The Kettle Bell Swing WOD 15 min AMRAP 5 Dips or 3 MU 12 KB Swings (55/35) 17 Box Jumps (24/20) After Party Wall Walks 2… Continue reading

  • 04-12-2013 Friday WOD

    Warm Up 500m Row Shoulder Rollouts Band Mobility 15 Pushups 15 Situps 15 Back Ext Cobra Stretch Downward Dog X2 Rds Skill/Strength Deadlift Power Clean Clea& Jerk WOD Grace After… Continue reading


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