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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) |
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Last Updated on Monday, 16 August 2010 12:19 |
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WOD
One Rep Max
Shoulder Press
We will be closed this Sunday, August 15th. Sorry for the inconvenience.
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Last Updated on Friday, 13 August 2010 03:40 |
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WOD
20 minute Row
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Last Updated on Wednesday, 11 August 2010 03:44 |
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WOD
1-1-1-1
Deadlift
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Last Updated on Tuesday, 10 August 2010 03:41 |
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WOD
Time Trials
400m Run
500m Row
100 Push ups
100 Sit ups
100 Pull ups
100 Squats
5 Minute time limit for each event.
You may perform the events in any order, rest as long as you like between efforts, but you must complete all six movements within one hour.
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Last Updated on Monday, 09 August 2010 03:43 |
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WOD
AMRAP in 15 minutes
3 Dips
6 Push Press (135/95)
9 Kettlebell Swings (75/55)
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Last Updated on Wednesday, 04 August 2010 20:44 |
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WOD
For time:
800m Run
400m Run Backwards
200 Lunges
100 Squats
50 Box Jumps (24/20)
25 Burpees
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Last Updated on Tuesday, 03 August 2010 02:56 |
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WOD
3 Rounds for time of:
750m Row
7 Deadlifts (250/165)
10 Burpees
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Last Updated on Tuesday, 03 August 2010 03:02 |
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WOD
5 Rounds for time of:
5 Deadlifts (275/185)
10 Burpees
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Last Updated on Thursday, 29 July 2010 23:29 |
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WOD
For time:
"21"
20 push ups / 1 sit up
19 push ups / 2 sit ups
until
1 push up / 20 sit ups
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Last Updated on Wednesday, 28 July 2010 03:25 |
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WOD
For time:
21 - 15 - 9
Pull ups
Clean & Jerks (135/95)
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Last Updated on Tuesday, 27 July 2010 02:35 |
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WOD
For time:
1200m Run
63 Kettlebell Swings (55/35)
36 Thrusters (95/65)
800m Run
42 Kettlebell Swings (55/35)
24 Thrusters (95/65)
400m Run
21 Kettlebell Swings (55/35)
12 Thrusters (95/65)
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Last Updated on Monday, 26 July 2010 03:21 |
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