Partner WOD

June 15, 2012

Warmup Samson Stretch Shoulder Pass Through Figure 8’s 50 Double Unders Supermans Skin the Cat Shoulder Therapy Good Mornings Partner WOD In teams of two, partners alternate rounds of Partner 1: 20  Wall Ball Shots 10  Deadlift 225/135 5 Pullups Partner 2: 400 Meter Run How to get kicked out of the gym in 10 […]

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Friday

June 14, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s GHD Situps – 20 Supermans – 15 Ring Dips – 15 Thoracic Spine Mobility Skill Double Unders WOD – JR.JR. 400m run 75 Air Squats 75 Doubble unders 400m run 50 Push ups 50 Lunges 400m run 25 abmat situps 25 burpees 400m run What is your […]

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Noticed?

June 13, 2012

Warm up Samson Stretch Shoulder Pass Thru Figure 8’s Handstand Holds 3X10 Secs Spider Pushups Foam Roll GHD Back Extensions – 20 Squat Therapy Skill Front Squat 1x1x1x1x1x1x1x1x1x1 Work up to max load by last set WOD – 5 Ton Hammer 5 rounds 5 Squat Cleans 5 Hang power cleans 5 Dead lifts Competitor: (175/155) […]

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OLY LIFTIN

June 12, 2012

Warm Up Sampson Stretch Sholder Pass Figure 8’s Dynamic 90’s Hip Mobility Skill Power Snatch WOD On the min for 20 mins 3 TNG Power Snatch’s (115/75) 10 Abmat situps Then within the 20 min add 20lb’s to your bar and continue On the min for the following 10 mins 3 TNG Power Snatches Why […]

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Stories

June 11, 2012

Warm up Samson Stretch Shoulder Pass Thru Figure 8’s OHS Therapy Hip Mobility Ring Dips – 15 Pushup Complex Skill Kipping Pull ups WOD – Over Under 21 KB swings (1.5/1) 21 Pull ups 21 Burpees 21 Air Squats 21 Box jumps 21 Kb Swings 21 Thrusters (45/25) 21 Push up 21 Sumo deadlift high […]

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6/3 Stop The Scale

June 10, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s 3 rounds 350 row 50 double unders 15 Parallete pushups 15 Back Extensions Skill Backsquat 1×20 @ 75 of 1RM WOD Tabata: 8 rounds of 20 seconds on 10 seconds off Pull ups Box Jumps Push press 45/25 Double Unders Stop The Scale I have heard a […]

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Make Up WOD

June 9, 2012

If there was a WOD that you wanted to do this week, and you were not able to come. Today is the day that you are able to make it up. Come in and complete one of the WODs from this past week, or complete the WOD that will be up on board

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WOD FOR HOPE!

June 8, 2012

“No child should die in the dawn of life” DANNY THOMAS St. Jude Founder Saturdays WOD for “HOPE“ “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of […]

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Ibuprofen

June 7, 2012

Warm up Samson Stretch Shoulder Pass Thru Figure 8’s Dive Bombers – 6 Strict Pullups – 15 Push ups – 20 Skill Deadbugs WOD – Swift Kick 25 KB swings 1.5/1 25 right arm snatches 1.5/1 25 left arm snatches 1.5/1 25 KB sumo DL highpulls 25 KB swings 1.5/1 Rest 3 mins 8 min […]

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Exercising or Training?

June 6, 2012

Warmup Samson Stretch Shoulder Pass Through Figure 8’s Shoulder Therapy Hip Mobility Dive Bombers – 8 Walking lunges – 20 Skill OHS WOD – YES! 20 min AMRAP Max Overhead Squats (95/65) 25 abmat situps No resting too long in the back rack squat position, once bar goes to floor switch to ab mat situps. […]

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