SATURDAY WOD
830/930 AM CLASSES ONLY PLEASE BE ON TIME SO WE CAN START TOGETHER!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! WOD: 4 ROUNDS OF: SHUTTLE SPRINTS 25 YDS SPRINT SHUFFLE RT 25 YD SPRINT SHUFFLE LT 25 YD SPRINT...
View ArticleMONDAY WOD
WOD “DEADLIFTS” 5-5-5-3-2-1-1 Increase weight each round as long as you maintain proper lifting technique.
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TUESDAY WOD
Complete as many rounds as possible in 12 minutes of: 5 GHD sit-ups 7 Back extensions 9 reps M-Rx95/L-Rx 65lb Overhead squat Scale WOD to your ability. Raise The Bar: How To Master The Overhead Squat...
View ArticleWEDNESDAY
WOD: Complete the following: Weighted Pull-up, 5 rep max Rest 5 minutes Weighted Pull-up, 3 rep max Rest 5 minutes Weighted Pull-up, 1 rep max REST 5 MINS 4 200M Shuttle Weighted Vest or Sand Bag Runs...
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THURSDAY WOD
CLASSES BEGIN @ 0900 ON THURSDAY. REST DAY FOR MON-WED CREW. MAKE UP DAY FOR THURS-SAT CREW. Crimes Against Rowing: A Series, Part 1 by MEREDITH TIMBERLAKE Pulling the handle under the chin, over the...
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FRIDAY WOD
“HERO WOD” “Falkel” Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jumps, M-Rx 30″/L-Rx 24″ 15 foot Rope climb, 1 ascent Scaled 8 Wall Climbs 8 Box jump,...
View ArticleSaturday Wod
**NOTE THERE WILL BE NO SUNDAY WOD 9/1/2013** Saturday 0830/0930 Classes only Please show up on time so we can warm up and get going!!!!!!!!!!!!!! 4 Rounds for time of: Monkey Bars 100m Run 8 Pull...
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