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 Operation Phoenix Widget

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Gym Hours

Monday 6am - 11am
4pm - 8pm
Tuesday 6am - 11am
4pm - 8pm
Wed. 6am - 11am
4pm - 8pm
Thursday Closed
Friday 6am - 11am
4pm - 8pm
Saturday 9am - 11am
Sunday 1pm - 4pm
09/03/2010 PDF Print E-mail

WOD

"Nancy"

5 rounds for time of:

400m Run

15 Overhead Squats (95/65)

Last Updated on Friday, 03 September 2010 02:35
 
09/01/2010 PDF Print E-mail

WOD

As many rounds as possible in 20 minutes of:

10 Deadlifts (225/155)

20 Sit ups

30 Squats

 

Last Updated on Wednesday, 01 September 2010 01:04
 
08/31/2010 PDF Print E-mail

WOD

21-18-15-12-9-6 and 3 rep rounds of:


Sumo deadlift high-pull, 75 pounds
Push press, 75 pounds

 

Last Updated on Tuesday, 31 August 2010 01:10
 
08/30/2010 PDF Print E-mail

WOD

3 rounds for time of

500m Row

25 Ring Push ups

 

Last Updated on Monday, 30 August 2010 03:17
 
08/25/2010 PDF Print E-mail


WOD

800m walking lunges

Scale as necessary

Last Updated on Wednesday, 25 August 2010 02:07
 
08/24/2010 PDF Print E-mail


WOD

Push Press

3 - 3 - 3

Last Updated on Tuesday, 24 August 2010 02:31
 
08/23/2010 PDF Print E-mail


WOD

AMRAP (As many rounds as possible) in 20 minutes of:

5 Burpees

7 KB Swings (50/70)

9 Sumo Deadlift High Pulls (65/95)

Last Updated on Monday, 23 August 2010 00:09
 
08/20/2010 PDF Print E-mail


WOD

4 Rounds for time of:

400m Run

50 Squats

Last Updated on Friday, 20 August 2010 03:12
 
08/18/2010 PDF Print E-mail


WOD

"Coe"

Ten rounds for time of:

10 Thrusters (95/65)

10 Ring push-ups

Last Updated on Wednesday, 18 August 2010 01:39
 
08/17/2010 PDF Print E-mail


WOD

"SQT"

Three rounds for time of:

10 Ground to overhead (95/65)

200 yard Shuttle sprint, 50 yards there and back twice

Last Updated on Tuesday, 17 August 2010 02:57
 
08/16/2010 PDF Print E-mail


WOD

Complete as many rounds as possible in 20 minutes of:

7 Back squats (185/125)

10 steps (right hand) Overhead walking lunges (45/35 pound dumbbell)

7 Burpees

10 steps (left hand) Overhead walking lunges (45/35 pound dumbbell)

Last Updated on Monday, 16 August 2010 12:19
 
08/13/2010 PDF Print E-mail


WOD

One Rep Max

Shoulder Press

 

We will be closed this Sunday, August 15th.  Sorry for the inconvenience.

 

 

Last Updated on Friday, 13 August 2010 03:40
 
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